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My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition...

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AYCE

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11,503 просмотров • 3 месяцев назад •via X (Twitter)

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October 2025 - 265lbs May 2026 (today) - 185lbs Down 80lbs in 8months. Goal: 10% body fat and lower by the end of Q1 2027. Nowhere near where I want to be yet with my body composition. Still a long road ahead. I want to lean out 10x more. Goal is deep striations and every muscle group looking carved out Macros (currently): 190grams protein 150-160grams carbs (training days) 100-90grams carbs (non training days) 40-50grams fats I’m adjusting carbs as I progress, learning about my body and its reactions. Foods I eat to achieve my macros: Top sirloin filet mignon, ground beef / chicken (leanest options), chicken, shrimp, eggs, white rice, potatoes, fruits with my yogurt. I rotate them to enjoy my meals. Don’t be afraid of seasoning and hot sauce. Training days I keep jasmine white rice around my workouts for fuel, performance, and recovery. Sweet potatoes are usually away from my workouts to keep me fuller longer throughout the day. White rice = faster digesting carbs. Sweet potatoes = slower digesting carbs with more volume and satiety Peptide Stack: Retatrutide - Appetite suppression and fat loss. Long-term: major weight reduction, improved insulin sensitivity, lower food cravings. Tesamorelin - Increases growth hormone. Long-term: reduced visceral fat, improved recovery, fuller muscle appearance. MOTS-c - Supports metabolism and energy. Long-term: improved endurance, insulin sensitivity, fat metabolism, cellular energy production. BPC-157 - Recovery and healing peptide. Long-term: improved tendon/joint recovery, reduced inflammation, better gut support. GHK-Cu - Skin and hair regeneration peptide. (I mainly use for beard growth) Long-term: healthier skin, thicker hair, improved healing, collagen support. DSIP - Sleep and relaxation peptide. Long-term: deeper sleep, reduced stress, improved recovery and nervous system balance.
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October 2025 - 265lbs May 2026 (today) - 185lbs Down 80lbs in 8months. Goal: 10% body fat and lower by the end of Q1 2027. Nowhere near where I want to be yet with my body composition. Still a long road ahead. I want to lean out 10x more. Goal is deep striations and every muscle group looking carved out Macros (currently): 190grams protein 150-160grams carbs (training days) 100-90grams carbs (non training days) 40-50grams fats I’m adjusting carbs as I progress, learning about my body and its reactions. Foods I eat to achieve my macros: Top sirloin filet mignon, ground beef / chicken (leanest options), chicken, shrimp, eggs, white rice, potatoes, fruits with my yogurt. I rotate them to enjoy my meals. Don’t be afraid of seasoning and hot sauce. Training days I keep jasmine white rice around my workouts for fuel, performance, and recovery. Sweet potatoes are usually away from my workouts to keep me fuller longer throughout the day. White rice = faster digesting carbs. Sweet potatoes = slower digesting carbs with more volume and satiety Peptide Stack: Retatrutide - Appetite suppression and fat loss. Long-term: major weight reduction, improved insulin sensitivity, lower food cravings. Tesamorelin - Increases growth hormone. Long-term: reduced visceral fat, improved recovery, fuller muscle appearance. MOTS-c - Supports metabolism and energy. Long-term: improved endurance, insulin sensitivity, fat metabolism, cellular energy production. BPC-157 - Recovery and healing peptide. Long-term: improved tendon/joint recovery, reduced inflammation, better gut support. GHK-Cu - Skin and hair regeneration peptide. (I mainly use for beard growth) Long-term: healthier skin, thicker hair, improved healing, collagen support. DSIP - Sleep and relaxation peptide. Long-term: deeper sleep, reduced stress, improved recovery and nervous system balance.

AYCE

19,676 просмотров • 2 месяцев назад

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!
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Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,047 просмотров • 11 месяцев назад

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.
0:29

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 просмотров • 6 месяцев назад

Took 2 months off of the gym and as you can see it doesn’t look like it at all. That is because how you look is MAJORLY impacted by what you eat. In the 2 months off, I tracked my meals everyday and made sure to stay active by taking over 12,000 steps per day. I did feel noticeably smaller but I wasn’t concerned because my body is known to bounce back pretty damn fast when I lock in. And that takes us to, ‘Chapter 2026. The Lock In.’ This year in my off season I plan to pack on an OD amount of size. I say size instead of muscle because in putting on size, I’m guaranteed to pack on body fat as well. Not as much as I would if I ate whatever I wanted and claimed I was “dirty bulking.” I spent way too much time getting lean last year to lose it all recklessly. How I’m going to do it is simple and straight forward. 1. Track my macros. 2. Prioritize protein and increase calories gradually by increasing my carb intake and keeping fat at a moderate level. 3. Training on a 5 day split. 4. Keeping light cardio a part of my routine. 5. Focusing on my recovery. That’s it. There’s no secret sauce or formula. It’s simply doing what you’re supposed to do consistently and making it a non negotiable habit. Once you start to see progress it becomes addicting and you begin to love the process. If you wait until you “get there” you’re going to miss out on the real fun and journey. I’m going to be documenting the entire year with the core of the content I produce and release be to educate you guys on what I am doing in fun creative ways. I don’t want this to be a year of, “watch me do it.” I’d rather it be a, “here, do it with me.” Which is why all my workout plans and meal guides are available for download on my website. Simply pick a program that fits your goals, download, follow along and repeat. And if you want to take it a step further and personally get trained by me 1-on-1, bet on yourself and Apply for coaching while on the site. You know you’re going to upgrade to a new phone this year. Might as well get a REAL upgrade and upgrade your body and mind. You deserve it. ⚔️
1:16

Took 2 months off of the gym and as you can see it doesn’t look like it at all. That is because how you look is MAJORLY impacted by what you eat. In the 2 months off, I tracked my meals everyday and made sure to stay active by taking over 12,000 steps per day. I did feel noticeably smaller but I wasn’t concerned because my body is known to bounce back pretty damn fast when I lock in. And that takes us to, ‘Chapter 2026. The Lock In.’ This year in my off season I plan to pack on an OD amount of size. I say size instead of muscle because in putting on size, I’m guaranteed to pack on body fat as well. Not as much as I would if I ate whatever I wanted and claimed I was “dirty bulking.” I spent way too much time getting lean last year to lose it all recklessly. How I’m going to do it is simple and straight forward. 1. Track my macros. 2. Prioritize protein and increase calories gradually by increasing my carb intake and keeping fat at a moderate level. 3. Training on a 5 day split. 4. Keeping light cardio a part of my routine. 5. Focusing on my recovery. That’s it. There’s no secret sauce or formula. It’s simply doing what you’re supposed to do consistently and making it a non negotiable habit. Once you start to see progress it becomes addicting and you begin to love the process. If you wait until you “get there” you’re going to miss out on the real fun and journey. I’m going to be documenting the entire year with the core of the content I produce and release be to educate you guys on what I am doing in fun creative ways. I don’t want this to be a year of, “watch me do it.” I’d rather it be a, “here, do it with me.” Which is why all my workout plans and meal guides are available for download on my website. Simply pick a program that fits your goals, download, follow along and repeat. And if you want to take it a step further and personally get trained by me 1-on-1, bet on yourself and Apply for coaching while on the site. You know you’re going to upgrade to a new phone this year. Might as well get a REAL upgrade and upgrade your body and mind. You deserve it. ⚔️

FOUSEY

33,321 просмотров • 5 месяцев назад

Losing weight is ridiculously easy in 2025. But if your insulin is high, your body can't burn fat. Ever worse? High insulin wrecks testosterone and quietly drives your blood pressure through the roof. Here are 6 ways to lower it naturally👇 1. Lower your carbohydrate intake Carbs break down into glucose the fastest, forcing your pancreas to pump out insulin to control the spike. When you reduce daily carb load, your blood sugar stays stable. Stable blood sugar = less insulin released = easier fat-burning mode 2. Walk after every meal (even inside the house) A 5-minute walk acts like a glucose sponge. Your muscles pull sugar out of your bloodstream for energy, which lowers the insulin needed to process that meal. Even slow indoor walking reduces post-meal glucose by up to 30% in some studies. 3. Eat protein & fat before carbs Protein and fat slow stomach emptying. When carbs hit your bloodstream more slowly, insulin rises gently instead of spiking. This “food order” trick can reduce the insulin response by 20–40% with the same exact meal. Crazy, right? 4. Fasting. When you’re not eating, your insulin drops. And the longer insulin stays low... The more your body shifts into burning stored fat for energy. Want to supercharge your fasting and knock down blood sugar faster? Berberine might help. It doesn’t simply lower blood sugar and insulin the “natural way”. It activates the enzyme AMP‑activated protein kinase (AMPK) — a fat-burn accelerator. Find it here (Black Friday Amazon Deals) 👇 I also created a FULL-GUIDE on how to use Berberine properly (even if you have never taken it before). Comment "Send" and I'll send it over. (must Follow so I can DM) 4. Strength training. Your muscles act like insulin sponges. The more muscle you have, the more glucose you can store without needing high insulin. Even a single strength workout can increase insulin sensitivity for up to 24–48 hours. 5. Get 7–8 hours of sleep. Poor sleep raises cortisol, and cortisol tells your body to pump out more glucose. More glucose = more insulin. Good sleep resets your hormones overnight and improves insulin sensitivity the next day by 20–30%. 6. Get enough sunlight. Sunlight triggers nitric oxide release in the skin, which helps improve glucose uptake. - Lowers cortisol - Reduces cravings - Stabilizing blood sugar - Sets your circadian rhythm More sunlight = lower insulin throughout the day. My DMs are always open for ANY questions you might have. Thanks for reading until the end, see you in the next one. *Every body works differently, this is not medical advice, just what worked on me." *Always consult a health expert before following any protocols." *Affiliate links included.*
0:46

Losing weight is ridiculously easy in 2025. But if your insulin is high, your body can't burn fat. Ever worse? High insulin wrecks testosterone and quietly drives your blood pressure through the roof. Here are 6 ways to lower it naturally👇 1. Lower your carbohydrate intake Carbs break down into glucose the fastest, forcing your pancreas to pump out insulin to control the spike. When you reduce daily carb load, your blood sugar stays stable. Stable blood sugar = less insulin released = easier fat-burning mode 2. Walk after every meal (even inside the house) A 5-minute walk acts like a glucose sponge. Your muscles pull sugar out of your bloodstream for energy, which lowers the insulin needed to process that meal. Even slow indoor walking reduces post-meal glucose by up to 30% in some studies. 3. Eat protein & fat before carbs Protein and fat slow stomach emptying. When carbs hit your bloodstream more slowly, insulin rises gently instead of spiking. This “food order” trick can reduce the insulin response by 20–40% with the same exact meal. Crazy, right? 4. Fasting. When you’re not eating, your insulin drops. And the longer insulin stays low... The more your body shifts into burning stored fat for energy. Want to supercharge your fasting and knock down blood sugar faster? Berberine might help. It doesn’t simply lower blood sugar and insulin the “natural way”. It activates the enzyme AMP‑activated protein kinase (AMPK) — a fat-burn accelerator. Find it here (Black Friday Amazon Deals) 👇 I also created a FULL-GUIDE on how to use Berberine properly (even if you have never taken it before). Comment "Send" and I'll send it over. (must Follow so I can DM) 4. Strength training. Your muscles act like insulin sponges. The more muscle you have, the more glucose you can store without needing high insulin. Even a single strength workout can increase insulin sensitivity for up to 24–48 hours. 5. Get 7–8 hours of sleep. Poor sleep raises cortisol, and cortisol tells your body to pump out more glucose. More glucose = more insulin. Good sleep resets your hormones overnight and improves insulin sensitivity the next day by 20–30%. 6. Get enough sunlight. Sunlight triggers nitric oxide release in the skin, which helps improve glucose uptake. - Lowers cortisol - Reduces cravings - Stabilizing blood sugar - Sets your circadian rhythm More sunlight = lower insulin throughout the day. My DMs are always open for ANY questions you might have. Thanks for reading until the end, see you in the next one. *Every body works differently, this is not medical advice, just what worked on me." *Always consult a health expert before following any protocols." *Affiliate links included.*

Achilleas

60,484 просмотров • 8 месяцев назад

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇
0:22

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇

Ábris Babicz | The Demi Cycle Protocol 🧬

63,588 просмотров • 9 месяцев назад

Fitness Update: End of 3 months of Bulking. Starting a 3 month cut tomorrow, my last cut of 2026. I lost about 50 pounds from January 2025 till the end of March 2026 with a 13 month straight cut aided by Retatrutide and Tirzepatide. Counted calories and ran a deficit and lifted weights the whole time. My body needed a break and a reset from the stress of cutting for that long and constant downregulating of my metabolism. I decided to take April off and just do more calories and more lifting, and that turned into deciding to do May and June as well. So for 3 months straight I've been eating a lot more and lifting a LOT. I've gained about 5 pounds. Abs are not very visible anymore. But I've put on some muscle and strength as well and increased my base metabolic rate by several hundred calories. This is positioning me to be able to better be able to run a deficit again and continue into another cut with more energy and success possible. So this is me thicc boi mode ready to start a cut and get lean and mean. I'm sitting at ~195 right now and ~16-18% body fat. Goal of my cut is to get to the 180 or so range over the next 3 months and be in the 12-13% BF range, at which point I'll do a slow patient bulk through Oct-January and enjoy the fall and Holidays with lots of calories and strength training. Starting tomorrow I'm going to add 30-45 minutes of daily fasted zone 2 cardio first thing in the morning to burn an extra 150-300 cals. And I will drop my daily calorie allowance about 400 calories from what I've been eating the last few months. (2500-2800 down to 2200 to start, lowering later to 2100 and 2000 lowest if necessary to keep rate of loss where I want) This should get me the 1+ pound per week rate of loss I'm looking for. And I'll continue to prioritize lifting and protein as well to preserve the muscle mass I've built up and get as much of the loss to be fat as possible. I'm also going zero alcohol the whole cut as well. If I execute well, I'll be by far the fittest and leanest I've ever been at the end of September and I'm excited to see what that looks and feels like when I get there. Going from 70+ pounds overweight to building your dream physique isn't a quick process, people. Give yourself a couple of years to work on it systematically. It took you years to get out of shape, so you can take a couple years to get into great shape. But once you're there it's easier to stay there than it was to get there thankfully. The work continues. Let me know if you have any questions about anything. I'm documenting the whole process and will keep y'all up to speed. Open book. Building in public for accountability and hopefully to help others with their journey as well. 4th pic is me at my fattest in 2024. Embarrassing to post but necessary conext. I was in a sad, sad state you guys and heading towards diabetes and an early grave. If I can do this, you can do this!
0:20

Fitness Update: End of 3 months of Bulking. Starting a 3 month cut tomorrow, my last cut of 2026. I lost about 50 pounds from January 2025 till the end of March 2026 with a 13 month straight cut aided by Retatrutide and Tirzepatide. Counted calories and ran a deficit and lifted weights the whole time. My body needed a break and a reset from the stress of cutting for that long and constant downregulating of my metabolism. I decided to take April off and just do more calories and more lifting, and that turned into deciding to do May and June as well. So for 3 months straight I've been eating a lot more and lifting a LOT. I've gained about 5 pounds. Abs are not very visible anymore. But I've put on some muscle and strength as well and increased my base metabolic rate by several hundred calories. This is positioning me to be able to better be able to run a deficit again and continue into another cut with more energy and success possible. So this is me thicc boi mode ready to start a cut and get lean and mean. I'm sitting at ~195 right now and ~16-18% body fat. Goal of my cut is to get to the 180 or so range over the next 3 months and be in the 12-13% BF range, at which point I'll do a slow patient bulk through Oct-January and enjoy the fall and Holidays with lots of calories and strength training. Starting tomorrow I'm going to add 30-45 minutes of daily fasted zone 2 cardio first thing in the morning to burn an extra 150-300 cals. And I will drop my daily calorie allowance about 400 calories from what I've been eating the last few months. (2500-2800 down to 2200 to start, lowering later to 2100 and 2000 lowest if necessary to keep rate of loss where I want) This should get me the 1+ pound per week rate of loss I'm looking for. And I'll continue to prioritize lifting and protein as well to preserve the muscle mass I've built up and get as much of the loss to be fat as possible. I'm also going zero alcohol the whole cut as well. If I execute well, I'll be by far the fittest and leanest I've ever been at the end of September and I'm excited to see what that looks and feels like when I get there. Going from 70+ pounds overweight to building your dream physique isn't a quick process, people. Give yourself a couple of years to work on it systematically. It took you years to get out of shape, so you can take a couple years to get into great shape. But once you're there it's easier to stay there than it was to get there thankfully. The work continues. Let me know if you have any questions about anything. I'm documenting the whole process and will keep y'all up to speed. Open book. Building in public for accountability and hopefully to help others with their journey as well. 4th pic is me at my fattest in 2024. Embarrassing to post but necessary conext. I was in a sad, sad state you guys and heading towards diabetes and an early grave. If I can do this, you can do this!

Clint Fiore 🦬 DM for Biz Deals

75,761 просмотров • 29 дней назад

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.
3:06

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Alex Bernier

696,133 просмотров • 2 лет назад

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!
2:15

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 просмотров • 2 лет назад

#Tawan_V 🌞's Space 14.9.25 (Part: weight and elbow injury) 🌞: What I would like to talk about today, I can’t remember if I’ve already talked about it or not. But the first thing I want to talk about is that Tay eats a lot. I’ve been like this since I was a kid, kind of addicted. I’m afraid of being thin, because I feel like it’s embarrassing. If I’m thin, people will comment on it: “Why are you so thin?” For me, the word fat is actually a compliment, because I grew up with the idea that being thin is bad. I’ve been like this up until now, at 34 years old. My weight has always been around 62–63 kg, and my target is usually around 65 kg. I’ve never really gone beyond that always 62, 63, or 64. But earlier this year, around March or April, my weight suddenly went up to 67 kg. After a while, it even reached 68.5, and that shocked me. I was so confused because I was still eating the same way I always had eating a lot, 3–4 meals a day, sometimes more. If 3 meals, I eat like tons. I also added (protein) shakes to gain weight. Now I’m at 68 kg, almost shooting SHTH soon while my arms and body look bigger, my belly has also grown. If I eat less for just 2–5 days, my weight quickly drops back down to 65, which is about a 3 kg loss which is pretty fast. My body mass also reduces by about 1.5, and I feel small again, though the belly also goes away. The problem is, I don’t know what to do now. I can’t really do heavy fitness training because I have an injury of my tennis elbow. If I keep using it, the injury just gets worse. My therapist told me not to overuse it, but it’s hard because in daily life I can’t completely avoid using my elbow. That makes it harder to recover. Even when I go to the gym, I don’t use that arm much, but it still gets affected because the elbow helps support the body in almost every movement. I can’t hold heavy weights because of the pain, so I’ve been trying lighter exercises. Still, I’m not sure what I should do. If the injury is already bad, it may take months or even a year to recover. So now I’m wondering: should I take a break, or just be like Off Jumpol did as it will be super easy for me to be lean like that. But if I still want to get bigger, what I should do.
4:32

#Tawan_V 🌞's Space 14.9.25 (Part: weight and elbow injury) 🌞: What I would like to talk about today, I can’t remember if I’ve already talked about it or not. But the first thing I want to talk about is that Tay eats a lot. I’ve been like this since I was a kid, kind of addicted. I’m afraid of being thin, because I feel like it’s embarrassing. If I’m thin, people will comment on it: “Why are you so thin?” For me, the word fat is actually a compliment, because I grew up with the idea that being thin is bad. I’ve been like this up until now, at 34 years old. My weight has always been around 62–63 kg, and my target is usually around 65 kg. I’ve never really gone beyond that always 62, 63, or 64. But earlier this year, around March or April, my weight suddenly went up to 67 kg. After a while, it even reached 68.5, and that shocked me. I was so confused because I was still eating the same way I always had eating a lot, 3–4 meals a day, sometimes more. If 3 meals, I eat like tons. I also added (protein) shakes to gain weight. Now I’m at 68 kg, almost shooting SHTH soon while my arms and body look bigger, my belly has also grown. If I eat less for just 2–5 days, my weight quickly drops back down to 65, which is about a 3 kg loss which is pretty fast. My body mass also reduces by about 1.5, and I feel small again, though the belly also goes away. The problem is, I don’t know what to do now. I can’t really do heavy fitness training because I have an injury of my tennis elbow. If I keep using it, the injury just gets worse. My therapist told me not to overuse it, but it’s hard because in daily life I can’t completely avoid using my elbow. That makes it harder to recover. Even when I go to the gym, I don’t use that arm much, but it still gets affected because the elbow helps support the body in almost every movement. I can’t hold heavy weights because of the pain, so I’ve been trying lighter exercises. Still, I’m not sure what I should do. If the injury is already bad, it may take months or even a year to recover. So now I’m wondering: should I take a break, or just be like Off Jumpol did as it will be super easy for me to be lean like that. But if I still want to get bigger, what I should do.

แก้ม ᴛᴛ.ᴅᴀʏʟɪɢʜᴛ ☀️

18,432 просмотров • 10 месяцев назад

On May 8, 2025 I underwent spinal fusion surgery, a 6 hour procedure in which I was filleted from front to back. First, my abdomen was opened up so that the surgeon could scrape out the disc between L5 and S1, replacing it with a perforated cage containing bone grafting material that was screwed into my vertebra. Then I was flipped over and opened up on my back so that my surgeon could screw vertical rods into L5 and S1 to secure my spine position to ensure the fusion sets properly. The procedure was successful, correcting 15 years of lower back debilitation due to severe Spondylolisthesis. However, the recovery process demanded I endure far more than I bargained for, debilitating me in ways I thought might handicap me permanently. For the first 3 months I could barely move. For the first six months my activity was limited to walking only. Pain was constant. At nine months I was still in so much discomfort, still so limited in my range of motion, still too unstable to do anything to elevate my heart rate. My weight ballooned. My muscles atrophied. My mood plummeted. And I was becoming resigned to the idea that my athletic identity (let alone performing extreme feats of ultra-endurance) was a thing of the past, a memory well behind me. But very slowly after that I began to turn a corner. At ten months, I finally felt stable enough to resume a very modest non-spine compressing return to fitness exercise regimen. Zone 1 indoor cycling, gentle core work, extremely low weight / high rep resistance training. Proceeding on a ‘less is more’ mandate in late November (which demands discipline for someone like myself prone to taking everything to the extreme, I just showed up every single morning to do what I could, and stop well before doing more than I should. Today I am down 35 pounds from November (207 to 171) including a body fat reduction from 20% to 11%. More importantly, I am beginning to feel like myself again. Grateful and hopeful. I still have a long way to go—it takes 12-18 months for the fusion to fully set. My surgeon was not optimistic that I will be able to run again. Time will tell of course, but I’m confident that provided I continue to proceed patiently that I have a future in which running can become part of my new reality. Towards that end I have a goal—which is to celebrate my 60th birthday this Fall by participating in the NYC Marathon. But here’s the thing. I’m not trying to return to who I once was. I’ve leaned into the stillness this experience has demanded of me to become someone new and better. I am posting this story not for external validation but rather to say that change is always possible. And the way to do it is the same way I have navigated every one of my many life transformations, from alcoholism to sobriety, from sedentary to middle aged ultra endurance athlete, and from a corporate lawyer career to becoming an author and podcaster: getting sober and staying sober: by taking contrary action consistently and religiously—one day at a time. As Chris Paul said on my podcast, “keep stacking days.” And remember, every obstacle life presents you is simply an opportunity custom-designed for your growth and evolution.
1:19

On May 8, 2025 I underwent spinal fusion surgery, a 6 hour procedure in which I was filleted from front to back. First, my abdomen was opened up so that the surgeon could scrape out the disc between L5 and S1, replacing it with a perforated cage containing bone grafting material that was screwed into my vertebra. Then I was flipped over and opened up on my back so that my surgeon could screw vertical rods into L5 and S1 to secure my spine position to ensure the fusion sets properly. The procedure was successful, correcting 15 years of lower back debilitation due to severe Spondylolisthesis. However, the recovery process demanded I endure far more than I bargained for, debilitating me in ways I thought might handicap me permanently. For the first 3 months I could barely move. For the first six months my activity was limited to walking only. Pain was constant. At nine months I was still in so much discomfort, still so limited in my range of motion, still too unstable to do anything to elevate my heart rate. My weight ballooned. My muscles atrophied. My mood plummeted. And I was becoming resigned to the idea that my athletic identity (let alone performing extreme feats of ultra-endurance) was a thing of the past, a memory well behind me. But very slowly after that I began to turn a corner. At ten months, I finally felt stable enough to resume a very modest non-spine compressing return to fitness exercise regimen. Zone 1 indoor cycling, gentle core work, extremely low weight / high rep resistance training. Proceeding on a ‘less is more’ mandate in late November (which demands discipline for someone like myself prone to taking everything to the extreme, I just showed up every single morning to do what I could, and stop well before doing more than I should. Today I am down 35 pounds from November (207 to 171) including a body fat reduction from 20% to 11%. More importantly, I am beginning to feel like myself again. Grateful and hopeful. I still have a long way to go—it takes 12-18 months for the fusion to fully set. My surgeon was not optimistic that I will be able to run again. Time will tell of course, but I’m confident that provided I continue to proceed patiently that I have a future in which running can become part of my new reality. Towards that end I have a goal—which is to celebrate my 60th birthday this Fall by participating in the NYC Marathon. But here’s the thing. I’m not trying to return to who I once was. I’ve leaned into the stillness this experience has demanded of me to become someone new and better. I am posting this story not for external validation but rather to say that change is always possible. And the way to do it is the same way I have navigated every one of my many life transformations, from alcoholism to sobriety, from sedentary to middle aged ultra endurance athlete, and from a corporate lawyer career to becoming an author and podcaster: getting sober and staying sober: by taking contrary action consistently and religiously—one day at a time. As Chris Paul said on my podcast, “keep stacking days.” And remember, every obstacle life presents you is simply an opportunity custom-designed for your growth and evolution.

richroll

442,096 просмотров • 4 месяцев назад

Moneytaur study blueprint 🗺️ The process I used to go from not knowing what an order block is to pulling cash from the crypto markets in under 6 months using 🎯 Master concepts. Proof of performance, past 120 days👇 Start date: 09/03/2025 Requirements: - A PC/laptop - Wifi - A basic understanding of trading. ( What candlesticks are, how to actually place trades , etc ) - A free mind - Time or the ability to free up time. Starting: - Structure and routine - Stick to that routine + Pre mortem plan. - Notion / Obsidian setup. The first thing you need to create is a clear routine moulded around how you intend to approach this very large and complex task. This will not be linear and you will naturally adapt it as you progress but especially in the beginning some resemblance of structure each day is vital. This is an individual process but it is important to understand from the beginning that this will require a majority of your free time assuming you work a full time Job or study as a student. For me in the beginning this looked like: - Wake up at 6:30. - Shower - Study/work for 1h 45m before leaving for work. - 09:00 -> 17:00 work - 17:30 Exercise / Train - Eat - 19:00 resume study/work - 22:30 Start to wind down and get ready to sleep. It changed several times over the months and especially now I am full time but this is irrelevant, the only thing that matters is sticking with what you choose. Whatever your own routine may look like, it is important to understand it will inevitably require sacrifice. --- The next thing once you have established a draft framework of your routine is ensuring you will actually stick to that routine. Something I implemented which I found particularly beneficial was the concept of a Pre-Mortem plan. This involves creating several scenarios of a future in which you have failed and working backwards from each of these to find where it went wrong. Here is a video which explains it fully: When I did this I came up with 3 scenarios as well as prevention and cure for each. In the 6 months that followed each scenario presented at some point but I was able to catch them early due to having done this. The last thing is to not over complicate this, don't hyper focus on systems and loose momentum optimizing each detail. Just ensure you do the fucking work. I was a little guilty of the above at times, trying to craft the perfect routine. In reality the person who just gets up, drinks too much coffee and works his ass off out performs the workflow perfectionist who visualizes and repeats affirmations, any day of the week. --- Next you need somewhere to store your notes, journal your trades and build your knowledge. For me this was Obsidian but I have also used Notion before and it is an equally viable option. Whichever one of these you choose be warned you will inevitably want to bang your head against a wall trying to use them for the first few days, but they will both click pretty quick and are 100% better options the word document or paper alternative. Here is my full obsidian setup tutorial: Here is a link to MisterPA 's notion Journal: Here is how I create "Meta-Notes" using obsidian: The process: - How I did it. - How I would do it if doing it again. Now I did things the "hard way" and manually worked my way back through each of MT's tweets starting in 2021, reading every one and logging those that I felt where relevant. You can see in my first post: the very first system I used to do this. I quickly adapted though after about a week and focused less on just logging each relevant tweet but trying to find and focusing on those which contained the most information. There where a lot of charts I looked at then skipped over because especially at the start of his timeline they contained little useful information and my time was better spent finding those where there was something to decode. Now this does not mean skip out on "work" just use your time efficiently. -- If however if I was to start from the beginning again with the goal of levelling up technical understanding as quickly as possible I would take a different approach. To start with I would familiarise myself with all relevant SMC concepts, I have linked the best free recourses for this below 👇 CryptoChase beginner friendly index: Barncore's "The Moneytaur Way" series: Gian Luca's Trading bootcamp playlist: Following this I would then work through all of Taur's subscription posts working backwards, recreating his charts and taking notes on his logic. The subscription feed has the highest value density and least noise. Video example of my notes from his subscription posts 👇: --- Okay so now once you have a basic understanding of concepts and can re-recreate them on charts of your own it is time to put this in to practice. The next step is vigorous backtesting, you can use the trading view tool but I think trade Zella offers a more use friendly option if you pay for the subscription. Especially as it allows you to change timeframes without skipping ahead to candle close time of the timeframe you change too ( like Trading view does ) *my only note would be that their LTF/Micro TF data feed with be different to brokerage charts you will use on Trading view, to start with though you should not be going low enough that this is an issue. When you backtest in this context, treat it like real trading. That means journal and logging like you would if real cash was on the line. Take time, do not rush and focus on quality. Stick to BTC, ETH, Major FX pairs or indices as these assets are less reliant on confluence, backtesting a shitcoin is near useless as whether levels work or not will be highly dependent on Majors PA. Go on HTF, scroll back a couple years and try not too look at chart while doing so and then begin. Start with HTF analysis and work down to 2H or wherever you feel comfortable, chart it fully and then identify setups. Make rough notes / plans and then press play, execute the setups as they hit, log and journal trade management as well as observations and key notes. It is very important to not cheat when you do this, do not skip back and adjust your stoploss because it hit by 0.1%, do not skip back and adjust plan because you missed a block and your TP got frontrun. Instead these are the things you journal, embrace these mistakes because they are the cheapest mistakes you are going to make. Grind this, do it for hours, put some music on and enjoy. To start with focus on HTF's, as you get better and start netting $ on paper you can drop the timeframes and increase the difficulty. HTF = Normal, MTF = Medium, LTF = Hard. Even if you do not intend to day trade, learning how to read the lower TF's that force you to think faster, harder and prepare you for lower win rates / loss streaks can greatly improve your ability on higher TF's. While you are doing this as you start to have concepts click you now want to build up your real trading experience, take a sum of money that you care about but will be okay loosing and dedicate this to live trading. Start taking real trades and expect net losses in the beginning. This is where you will make you 2nd cheapest mistakes. This is also where you can begin to learn about your psychology. You may encounter some elements already in backtesting but the real market is where true colours really start to show. Mental issues are inevitable and part of the game, get used to them and start working to identify and fix them. Reading and applying books like Trading in the Zone and Mental Game of Trading are important and will help a lot but there is no easy fix, for some stuff you I believe you just have to get used to it and it goes away with experience. Losses suck at the beginning but after you loose 100 times you starting getting pretty numb to it, same goes for the winners. To accelerate the learning process, build connections and get advice there is also always the option of private groups, while I never personally chose this route and committed to learning everything through my own endeavours there is no denying that having nearly all the information you need structured and compiled in one place is valuable and can save time. Beyond this having access to real time thoughts and opinions of profitable traders can accelerate performance, however it carries the risk of being a double edged sword if not used properly, if relying on it like a crutch and using it as a substitute for real work you will not succeed. With that said if you take it for what it is, a learning opportunity then I believe it can be very beneficial. I am not a member of, nor affiliated with any paid group. There are now many options available within the community, all run by different people with different styles, tailored to different needs. If I was to make a recommendation though, as a non-member, it would be Albert & Co's 618'ers simply due to the diversity in styles of the traders running it and results I have seen from members I know personally. It is important that as you start to trade with real capital you reduce noise in your social feeds or eliminate it all together. You do not need 5 different opinions, you also do not need 2 people telling you the same thing in their own way so you feel re-assured. What you do need is to develop your independent thinking as a trader and be comfortable making different decisions to others, even traders ahead of yourself if it fits with your system or understanding of market. Taur here is perhaps an exception as this is who you are learning from but down the line a real test of your own ability and independence will be being able to stick with your own plan even when it differs from his. Don't get me wrong, counter trading him is retarded but you must learn to adapt his gift to your own style. This will make sense at some point. The next stage is taking your understanding of specific concepts to higher level as you simultaneously snowball experience. Look back through your journal and review where you lost money and made money, do not over extrapolate from a small sample but start to take notes and observe if trends in performance emerge. This is the beginning of the transition to self reliance, you now understand the strategy but must learn for yourself when and where it works. Here you can also learn more nuanced secondary concepts such as VSA, orderflow etc and add these to your game where appropriate. Do NOT get lost in the sauce though and remember mastery of basics is key. IMO a big focus should be understanding correlation thoroughly but especially on HTF's this is the most important thing and what triggers the majority of large swings where most of your cash will be made and losses recovered. Some people will disagree with me here but IMO you should also not be *focusing* on Odd TF's. These are secondary at best and most people overweight their significance leading to avoidable losses while wondering why price did not care about their 327minute Breaker Block which they think is the key to the market. Study Taurs feed and take note of how he mostly uses: 3M, 1M, 3W, 2W, 1W, 5D, 4D, 3D, 2D, 1D, 12H, 8H, 6H, 4H, 2H, 1H, 30m, 15m + micro time frames. The only thing left is time and repetition, you must show up each day and really do this, for months. Maybe you start to see result's, you catch your first key swing and where able to trade where others froze. Congratulations. Learn from these winners and repeat the actions. Find what assets work best for you, find your style, refine and grow. --- The last thing I will include is a short list of tools or links that can be helpful. - Trading view tutorial: - Dictionary: - Market news Calendar: --- Thank you too all those who have read this, I hope this has been helpful for the beginners who want to start but are just not sure how. 🫶 Don't just bookmark this and move on, start 🙃
0:38

Moneytaur study blueprint 🗺️ The process I used to go from not knowing what an order block is to pulling cash from the crypto markets in under 6 months using 🎯 Master concepts. Proof of performance, past 120 days👇 Start date: 09/03/2025 Requirements: - A PC/laptop - Wifi - A basic understanding of trading. ( What candlesticks are, how to actually place trades , etc ) - A free mind - Time or the ability to free up time. Starting: - Structure and routine - Stick to that routine + Pre mortem plan. - Notion / Obsidian setup. The first thing you need to create is a clear routine moulded around how you intend to approach this very large and complex task. This will not be linear and you will naturally adapt it as you progress but especially in the beginning some resemblance of structure each day is vital. This is an individual process but it is important to understand from the beginning that this will require a majority of your free time assuming you work a full time Job or study as a student. For me in the beginning this looked like: - Wake up at 6:30. - Shower - Study/work for 1h 45m before leaving for work. - 09:00 -> 17:00 work - 17:30 Exercise / Train - Eat - 19:00 resume study/work - 22:30 Start to wind down and get ready to sleep. It changed several times over the months and especially now I am full time but this is irrelevant, the only thing that matters is sticking with what you choose. Whatever your own routine may look like, it is important to understand it will inevitably require sacrifice. --- The next thing once you have established a draft framework of your routine is ensuring you will actually stick to that routine. Something I implemented which I found particularly beneficial was the concept of a Pre-Mortem plan. This involves creating several scenarios of a future in which you have failed and working backwards from each of these to find where it went wrong. Here is a video which explains it fully: When I did this I came up with 3 scenarios as well as prevention and cure for each. In the 6 months that followed each scenario presented at some point but I was able to catch them early due to having done this. The last thing is to not over complicate this, don't hyper focus on systems and loose momentum optimizing each detail. Just ensure you do the fucking work. I was a little guilty of the above at times, trying to craft the perfect routine. In reality the person who just gets up, drinks too much coffee and works his ass off out performs the workflow perfectionist who visualizes and repeats affirmations, any day of the week. --- Next you need somewhere to store your notes, journal your trades and build your knowledge. For me this was Obsidian but I have also used Notion before and it is an equally viable option. Whichever one of these you choose be warned you will inevitably want to bang your head against a wall trying to use them for the first few days, but they will both click pretty quick and are 100% better options the word document or paper alternative. Here is my full obsidian setup tutorial: Here is a link to MisterPA 's notion Journal: Here is how I create "Meta-Notes" using obsidian: The process: - How I did it. - How I would do it if doing it again. Now I did things the "hard way" and manually worked my way back through each of MT's tweets starting in 2021, reading every one and logging those that I felt where relevant. You can see in my first post: the very first system I used to do this. I quickly adapted though after about a week and focused less on just logging each relevant tweet but trying to find and focusing on those which contained the most information. There where a lot of charts I looked at then skipped over because especially at the start of his timeline they contained little useful information and my time was better spent finding those where there was something to decode. Now this does not mean skip out on "work" just use your time efficiently. -- If however if I was to start from the beginning again with the goal of levelling up technical understanding as quickly as possible I would take a different approach. To start with I would familiarise myself with all relevant SMC concepts, I have linked the best free recourses for this below 👇 CryptoChase beginner friendly index: Barncore's "The Moneytaur Way" series: Gian Luca's Trading bootcamp playlist: Following this I would then work through all of Taur's subscription posts working backwards, recreating his charts and taking notes on his logic. The subscription feed has the highest value density and least noise. Video example of my notes from his subscription posts 👇: --- Okay so now once you have a basic understanding of concepts and can re-recreate them on charts of your own it is time to put this in to practice. The next step is vigorous backtesting, you can use the trading view tool but I think trade Zella offers a more use friendly option if you pay for the subscription. Especially as it allows you to change timeframes without skipping ahead to candle close time of the timeframe you change too ( like Trading view does ) *my only note would be that their LTF/Micro TF data feed with be different to brokerage charts you will use on Trading view, to start with though you should not be going low enough that this is an issue. When you backtest in this context, treat it like real trading. That means journal and logging like you would if real cash was on the line. Take time, do not rush and focus on quality. Stick to BTC, ETH, Major FX pairs or indices as these assets are less reliant on confluence, backtesting a shitcoin is near useless as whether levels work or not will be highly dependent on Majors PA. Go on HTF, scroll back a couple years and try not too look at chart while doing so and then begin. Start with HTF analysis and work down to 2H or wherever you feel comfortable, chart it fully and then identify setups. Make rough notes / plans and then press play, execute the setups as they hit, log and journal trade management as well as observations and key notes. It is very important to not cheat when you do this, do not skip back and adjust your stoploss because it hit by 0.1%, do not skip back and adjust plan because you missed a block and your TP got frontrun. Instead these are the things you journal, embrace these mistakes because they are the cheapest mistakes you are going to make. Grind this, do it for hours, put some music on and enjoy. To start with focus on HTF's, as you get better and start netting $ on paper you can drop the timeframes and increase the difficulty. HTF = Normal, MTF = Medium, LTF = Hard. Even if you do not intend to day trade, learning how to read the lower TF's that force you to think faster, harder and prepare you for lower win rates / loss streaks can greatly improve your ability on higher TF's. While you are doing this as you start to have concepts click you now want to build up your real trading experience, take a sum of money that you care about but will be okay loosing and dedicate this to live trading. Start taking real trades and expect net losses in the beginning. This is where you will make you 2nd cheapest mistakes. This is also where you can begin to learn about your psychology. You may encounter some elements already in backtesting but the real market is where true colours really start to show. Mental issues are inevitable and part of the game, get used to them and start working to identify and fix them. Reading and applying books like Trading in the Zone and Mental Game of Trading are important and will help a lot but there is no easy fix, for some stuff you I believe you just have to get used to it and it goes away with experience. Losses suck at the beginning but after you loose 100 times you starting getting pretty numb to it, same goes for the winners. To accelerate the learning process, build connections and get advice there is also always the option of private groups, while I never personally chose this route and committed to learning everything through my own endeavours there is no denying that having nearly all the information you need structured and compiled in one place is valuable and can save time. Beyond this having access to real time thoughts and opinions of profitable traders can accelerate performance, however it carries the risk of being a double edged sword if not used properly, if relying on it like a crutch and using it as a substitute for real work you will not succeed. With that said if you take it for what it is, a learning opportunity then I believe it can be very beneficial. I am not a member of, nor affiliated with any paid group. There are now many options available within the community, all run by different people with different styles, tailored to different needs. If I was to make a recommendation though, as a non-member, it would be Albert & Co's 618'ers simply due to the diversity in styles of the traders running it and results I have seen from members I know personally. It is important that as you start to trade with real capital you reduce noise in your social feeds or eliminate it all together. You do not need 5 different opinions, you also do not need 2 people telling you the same thing in their own way so you feel re-assured. What you do need is to develop your independent thinking as a trader and be comfortable making different decisions to others, even traders ahead of yourself if it fits with your system or understanding of market. Taur here is perhaps an exception as this is who you are learning from but down the line a real test of your own ability and independence will be being able to stick with your own plan even when it differs from his. Don't get me wrong, counter trading him is retarded but you must learn to adapt his gift to your own style. This will make sense at some point. The next stage is taking your understanding of specific concepts to higher level as you simultaneously snowball experience. Look back through your journal and review where you lost money and made money, do not over extrapolate from a small sample but start to take notes and observe if trends in performance emerge. This is the beginning of the transition to self reliance, you now understand the strategy but must learn for yourself when and where it works. Here you can also learn more nuanced secondary concepts such as VSA, orderflow etc and add these to your game where appropriate. Do NOT get lost in the sauce though and remember mastery of basics is key. IMO a big focus should be understanding correlation thoroughly but especially on HTF's this is the most important thing and what triggers the majority of large swings where most of your cash will be made and losses recovered. Some people will disagree with me here but IMO you should also not be *focusing* on Odd TF's. These are secondary at best and most people overweight their significance leading to avoidable losses while wondering why price did not care about their 327minute Breaker Block which they think is the key to the market. Study Taurs feed and take note of how he mostly uses: 3M, 1M, 3W, 2W, 1W, 5D, 4D, 3D, 2D, 1D, 12H, 8H, 6H, 4H, 2H, 1H, 30m, 15m + micro time frames. The only thing left is time and repetition, you must show up each day and really do this, for months. Maybe you start to see result's, you catch your first key swing and where able to trade where others froze. Congratulations. Learn from these winners and repeat the actions. Find what assets work best for you, find your style, refine and grow. --- The last thing I will include is a short list of tools or links that can be helpful. - Trading view tutorial: - Dictionary: - Market news Calendar: --- Thank you too all those who have read this, I hope this has been helpful for the beginners who want to start but are just not sure how. 🫶 Don't just bookmark this and move on, start 🙃

Ace

45,054 просмотров • 8 месяцев назад

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 просмотров • 2 лет назад

FULL TRANSCRIPT OF ELON'S CYBERCAB AND ROBOVAN PRESENTATION 00:00 Welcome 01:16 Cybercab & Future of transportation 04:33 Cost 05:53 Timeline 07:13 Self-driving technology 10:05 Inductive charging 10:24 The cities of the future 11:04 Robovan 12:13 Optimus Welcome Welcome to the We, Robot party. We have quite a show for you tonight. I think you're going to like it. As you can see, I just arrived in the Robotaxi, the Cybercab. And there's 20 more where that came from. So they've been traveling, there's no people in them. As you can see, the car is just going by with no people. We have 50 fully autonomous cars here tonight. So you'll see model Y's and the Cybercabs, all driverless. You'll be able to take a ride in the Cybercab. There's no steering wheel or pedals. So I hope this goes well, we'll find out. You see a lot of sci-fi movies where the future is dark and dismal, where it's not a future you want to be in. So, you know, I love Blade Runner, but I don't know if we want that future. We want that duster he's wearing, but not the bleak apocalypse. We want to have a fun, exciting future that, if you could look in a crystal ball and see the future, you'd be like, yes, I wish I could be there now. That's what we want. Cybercab & Future of transportation So, when we think about transport today, there's a lot of pain that we take for granted, that we think is normal. Like having to drive around LA in 3 hours of traffic. Yeah, people that live in LA, I mean, you know, try to get from Pasadena to El Segundo during rush hour. You can fly to another city faster than you can get to LA. And you have to drive the whole way, unless you're in a Tesla. Of course, our Tesla already does quite well at this supervised self-driving. So, supervised full self-driving is actually working quite well. I'm sure there's people in the crowd who are using that. So, we'll move from supervised full self-driving to unsupervised full self-driving where the car, you could fall asleep and wake up at your destination. But there's also a challenge for a lot of people that cars cost too much. I mean, when you factor in everything that goes into a car and the car insurance and the car payments, storage of the car, it's very expensive. You say, like, how many hours a week are cars used? Your average passenger car is only used about 10 hours a week out of 168 hours. So, the vast majority of the time cars are just doing nothing. But if they're autonomous, they could be used, I don't know, five times more, maybe ten times more. So you could actually, for the same car, would have five times as much value, maybe ten times as much value. There's 168 hours in the week, and like I said, only ten of them are used for driving. And then, a bunch of those hours are looking for a parking spot, which can be pretty annoying at times. So, with autonomy, you get your time back. This is a very big deal. So it's not just, it'll save lives, like a lot of lives and prevent injuries. I think we'll see autonomous cars become ten times safer than a human. I mean, if you think of times past where there used to be an elevator operator in every elevator but once in a while, they get tired and accidentally shear somebody in half. Now, we have automated elevators. You just get an elevator and you press a button and you don't even think about it and it just takes you to the floor. And if you did see an elevator operator with a big relay switch, you'd be like, that's weird. That's how cars will be. And it's not just the lives saved in injuries, but if you think about the cumulative time that people spend in a car and the time that they will get back that they can now spend, well, I guess, on their phones or watching a movie or doing work or whatever you want to do you can think of the car in autonomous world as being like just little lounge. You're just sitting in a comfortable little lounge and you can do whatever you want while you're in this comfortable little lounge. And when you get out, you will be at your destination. So, yeah, it's gonna be awesome. Cost So, in fact, I think the cost of autonomous transport will be so low that you can think of it like individualized mass transit. The average cost of a bus per mile for a city, not the ticket price, because that is subsidized, but the average price is about a dollar a mile, whereas the cost of Cybercab we think probably over time, the operating cost is probably going to be around twenty cents a mile. Including taxes and everything else, it probably ends up being 30 or 40 cents a mile. And you will be able to buy one. And we expect the cost to be below $30,000. And I think there'll be an interesting business model where, let's say somebody is an Uber or Lyft driver today where they can actually sort of manage a fleet of cars and like, sort of manage, I don't know, 10, 20 cars and just take care of them. Like a shepherd tends their flock. You have a little flock of cars and you're the shepherd and you take care of your flock of cars. I think that would be pretty cool. I think it's going to be a glorious future. It's going to be really something special. Timeline We do expect actually to start fully autonomous unsupervised FSD in Texas and California next year. And that's obviously, that's with the Model 3 and Model Y. And then we expect to be in production with the Cybercab, which is really highly optimized for autonomous transport in probably, I tend to be a little optimistic with time frames, but in 2026. So, yeah, before 2027, let me put it that way. And we'll make this vehicle in very high volume. But well, before that, you will experience a robotic taxi via the Model 3 and Model Y program and model S and X, too. But the Model 3 and Y will achieve unsupervised full self-driving with permission, in wherever regulators essentially approve it. In the US, and then to follow outside the US. And Cybertruck, too. All our cars are basically, all cars that we make. Let's not get nuanced here. Self-driving technology One of the reasons why the computer can be so much better than a person is that we have millions of cars that are training on driving. It's like living millions of lives simultaneously and seeing very unusual situations that a person in their entire lifetime would not see. With that amount of training data, it's obviously going to be much better than what a human could be because you can't live a million lives. And it's also, it can see in all directions simultaneously and it doesn't get tired or text or any of those things. So, it will naturally be, like I said 10, 20, 30 times safer than a human, just for all those reasons. And I want to emphasize that the solution that we have is, AI and vision. So, there's no expensive equipment needed. The Model 3 and Model Y and S and X that we make today will be capable of full autonomy, unsupervised. And that means that our cost of producing the vehicle is low. Now, we are going to actually over-spec the computer for the Cybercab. So, our AI 5 computer will be somewhat over-spec'd because I think there's actually also an opportunity, sort of like an Amazon Web Services, where if the car is driving for 50 hours a week, there's still over 100 hours left and there's a potential there to have a massive amount of distributed inference compute, where if you've got like a fleet of 100 million vehicles and a kilowatt of efficient inference compute, you have 100 gigawatts of compute, which is really quite substantial. And if it's there, you might as well use it so that I think will make sense. So, our autonomous future is here. As I said, we've got 50 Teslas driving autonomously. We're trying to give you a sense of what cities will be like in the future. And when you get in, you'll see like, it's really quite a wild experience to just be in a car with no steering wheel, no pedals, no controls, and it feels great. So we have enough vehicles here, so everyone should be able to try it out and experience the set that we've built here. It's a very big set. So it's like really we've used I don't know, 20, 30 acres or something like that. It's really big. So, it goes on, the ride's long. And we set it up to feel like a ride, like a park ride. So, it'll be cool and you'll get to experience it tonight. Inductive charging Something we're also doing is and it's really high time we did this is inductive charging. So, the robotaxi has no plug. It just goes over the inductive charger and charges. So, yeah, it's kind of how it should be. The cities of the future One of the things that is really interesting is how will this affect the cities that we live in. And when you drive around a city, or when the car drives you around the city, you'll see there's a lot of parking lots. There's parking lots everywhere, parking garages. What would happen if you have an autonomous world is that you can now turn parking lots into parks. And so, from we're taking the inglot out of parking lot. You're welcome. So, there's a lot of opportunity to create green space in the cities that we live in. So, like, that would be quite fantastic. Robovan Oh, and also, what happens if you need a vehicle that is bigger than a Model Y? The Robovan. We're going to make this and it's going to look like that. Now, can you imagine going down the streets and you see this coming towards you? That'd be sick. So this can carry up to 20 people, and it can also transport goods. You can configure it for goods transport within a city. Or transport of up to 20 people at a time. The Robovan is what's gonna solve for high density. If you want to take a sports team somewhere or you're looking to really get the cost of travel down to, I don't know, 5, 10 cents a mile, then you can use the Robovan. One of the things we want to do, and we've seen this with the Cybertruck, is we want to change the look of the roads. The future should look like the future. Optimus Speaking of robots. Everything we've developed for our cars, the batteries, power electronics, the advanced motors, gearboxes, the software, the AI inference computer, it all actually applies to a humanoid robot. The same techniques. It's just a robot with arms and legs instead of a robot with wheels. We've made a lot of progress with Optimus. And as you can see, we started up with someone in a robot suit. And then, we've progressed dramatically, year after year. So, if you extrapolate this, you're really going to have something spectacular, something that anyone could own. So, you can have your own personal R2-D2-C3PO. And I think at scale, this would cost something like, I don't know, $20,000, $30,000, probably less than a car is my prediction, long-term. It'll take us a minute to get to the long term. But fundamentally, at scale, the Optimus robot, you should be able to buy an Optimus robot for, I think, probably $20,000 to $30,000, long-term. And what can it do? It'll basically do anything you want. It can be a teacher or babysit your kids, it can walk your dog, mow your lawn, get the groceries, just be your friend, serve drinks whatever you can think of, it will do. And, yeah, it's going to be awesome. I think this will be the biggest product ever of any kind, because I think everyone of the 8 billion people of Earth, I think everyone's going to want their Optimus buddy. And there's going to be maybe two. And then, they'll be producing products and services. I predict, actually, provided we address risks of digital superintelligence, 80% probability of good outcome, look on the bright side, the cup is 80% full, the cost of products and services will decline dramatically. And basically, anyone will be able to have any products and services they want. It will be an age of abundance the likes of which people have not, almost no one has envisioned. It will be something special. So now, one of the things we wanted to show tonight was that Optimus is not a canned video. It's not walled off. The Optimus robots will walk among you. Please, please be nice to the Optimus robots. You'll be able to walk right up to them and they'll serve drinks at the bar. I mean, it's a wild experience just to have humanoid robots and they're there, you're just in front of you. So yeah, with that, let's party!
15:37

FULL TRANSCRIPT OF ELON'S CYBERCAB AND ROBOVAN PRESENTATION 00:00 Welcome 01:16 Cybercab & Future of transportation 04:33 Cost 05:53 Timeline 07:13 Self-driving technology 10:05 Inductive charging 10:24 The cities of the future 11:04 Robovan 12:13 Optimus Welcome Welcome to the We, Robot party. We have quite a show for you tonight. I think you're going to like it. As you can see, I just arrived in the Robotaxi, the Cybercab. And there's 20 more where that came from. So they've been traveling, there's no people in them. As you can see, the car is just going by with no people. We have 50 fully autonomous cars here tonight. So you'll see model Y's and the Cybercabs, all driverless. You'll be able to take a ride in the Cybercab. There's no steering wheel or pedals. So I hope this goes well, we'll find out. You see a lot of sci-fi movies where the future is dark and dismal, where it's not a future you want to be in. So, you know, I love Blade Runner, but I don't know if we want that future. We want that duster he's wearing, but not the bleak apocalypse. We want to have a fun, exciting future that, if you could look in a crystal ball and see the future, you'd be like, yes, I wish I could be there now. That's what we want. Cybercab & Future of transportation So, when we think about transport today, there's a lot of pain that we take for granted, that we think is normal. Like having to drive around LA in 3 hours of traffic. Yeah, people that live in LA, I mean, you know, try to get from Pasadena to El Segundo during rush hour. You can fly to another city faster than you can get to LA. And you have to drive the whole way, unless you're in a Tesla. Of course, our Tesla already does quite well at this supervised self-driving. So, supervised full self-driving is actually working quite well. I'm sure there's people in the crowd who are using that. So, we'll move from supervised full self-driving to unsupervised full self-driving where the car, you could fall asleep and wake up at your destination. But there's also a challenge for a lot of people that cars cost too much. I mean, when you factor in everything that goes into a car and the car insurance and the car payments, storage of the car, it's very expensive. You say, like, how many hours a week are cars used? Your average passenger car is only used about 10 hours a week out of 168 hours. So, the vast majority of the time cars are just doing nothing. But if they're autonomous, they could be used, I don't know, five times more, maybe ten times more. So you could actually, for the same car, would have five times as much value, maybe ten times as much value. There's 168 hours in the week, and like I said, only ten of them are used for driving. And then, a bunch of those hours are looking for a parking spot, which can be pretty annoying at times. So, with autonomy, you get your time back. This is a very big deal. So it's not just, it'll save lives, like a lot of lives and prevent injuries. I think we'll see autonomous cars become ten times safer than a human. I mean, if you think of times past where there used to be an elevator operator in every elevator but once in a while, they get tired and accidentally shear somebody in half. Now, we have automated elevators. You just get an elevator and you press a button and you don't even think about it and it just takes you to the floor. And if you did see an elevator operator with a big relay switch, you'd be like, that's weird. That's how cars will be. And it's not just the lives saved in injuries, but if you think about the cumulative time that people spend in a car and the time that they will get back that they can now spend, well, I guess, on their phones or watching a movie or doing work or whatever you want to do you can think of the car in autonomous world as being like just little lounge. You're just sitting in a comfortable little lounge and you can do whatever you want while you're in this comfortable little lounge. And when you get out, you will be at your destination. So, yeah, it's gonna be awesome. Cost So, in fact, I think the cost of autonomous transport will be so low that you can think of it like individualized mass transit. The average cost of a bus per mile for a city, not the ticket price, because that is subsidized, but the average price is about a dollar a mile, whereas the cost of Cybercab we think probably over time, the operating cost is probably going to be around twenty cents a mile. Including taxes and everything else, it probably ends up being 30 or 40 cents a mile. And you will be able to buy one. And we expect the cost to be below $30,000. And I think there'll be an interesting business model where, let's say somebody is an Uber or Lyft driver today where they can actually sort of manage a fleet of cars and like, sort of manage, I don't know, 10, 20 cars and just take care of them. Like a shepherd tends their flock. You have a little flock of cars and you're the shepherd and you take care of your flock of cars. I think that would be pretty cool. I think it's going to be a glorious future. It's going to be really something special. Timeline We do expect actually to start fully autonomous unsupervised FSD in Texas and California next year. And that's obviously, that's with the Model 3 and Model Y. And then we expect to be in production with the Cybercab, which is really highly optimized for autonomous transport in probably, I tend to be a little optimistic with time frames, but in 2026. So, yeah, before 2027, let me put it that way. And we'll make this vehicle in very high volume. But well, before that, you will experience a robotic taxi via the Model 3 and Model Y program and model S and X, too. But the Model 3 and Y will achieve unsupervised full self-driving with permission, in wherever regulators essentially approve it. In the US, and then to follow outside the US. And Cybertruck, too. All our cars are basically, all cars that we make. Let's not get nuanced here. Self-driving technology One of the reasons why the computer can be so much better than a person is that we have millions of cars that are training on driving. It's like living millions of lives simultaneously and seeing very unusual situations that a person in their entire lifetime would not see. With that amount of training data, it's obviously going to be much better than what a human could be because you can't live a million lives. And it's also, it can see in all directions simultaneously and it doesn't get tired or text or any of those things. So, it will naturally be, like I said 10, 20, 30 times safer than a human, just for all those reasons. And I want to emphasize that the solution that we have is, AI and vision. So, there's no expensive equipment needed. The Model 3 and Model Y and S and X that we make today will be capable of full autonomy, unsupervised. And that means that our cost of producing the vehicle is low. Now, we are going to actually over-spec the computer for the Cybercab. So, our AI 5 computer will be somewhat over-spec'd because I think there's actually also an opportunity, sort of like an Amazon Web Services, where if the car is driving for 50 hours a week, there's still over 100 hours left and there's a potential there to have a massive amount of distributed inference compute, where if you've got like a fleet of 100 million vehicles and a kilowatt of efficient inference compute, you have 100 gigawatts of compute, which is really quite substantial. And if it's there, you might as well use it so that I think will make sense. So, our autonomous future is here. As I said, we've got 50 Teslas driving autonomously. We're trying to give you a sense of what cities will be like in the future. And when you get in, you'll see like, it's really quite a wild experience to just be in a car with no steering wheel, no pedals, no controls, and it feels great. So we have enough vehicles here, so everyone should be able to try it out and experience the set that we've built here. It's a very big set. So it's like really we've used I don't know, 20, 30 acres or something like that. It's really big. So, it goes on, the ride's long. And we set it up to feel like a ride, like a park ride. So, it'll be cool and you'll get to experience it tonight. Inductive charging Something we're also doing is and it's really high time we did this is inductive charging. So, the robotaxi has no plug. It just goes over the inductive charger and charges. So, yeah, it's kind of how it should be. The cities of the future One of the things that is really interesting is how will this affect the cities that we live in. And when you drive around a city, or when the car drives you around the city, you'll see there's a lot of parking lots. There's parking lots everywhere, parking garages. What would happen if you have an autonomous world is that you can now turn parking lots into parks. And so, from we're taking the inglot out of parking lot. You're welcome. So, there's a lot of opportunity to create green space in the cities that we live in. So, like, that would be quite fantastic. Robovan Oh, and also, what happens if you need a vehicle that is bigger than a Model Y? The Robovan. We're going to make this and it's going to look like that. Now, can you imagine going down the streets and you see this coming towards you? That'd be sick. So this can carry up to 20 people, and it can also transport goods. You can configure it for goods transport within a city. Or transport of up to 20 people at a time. The Robovan is what's gonna solve for high density. If you want to take a sports team somewhere or you're looking to really get the cost of travel down to, I don't know, 5, 10 cents a mile, then you can use the Robovan. One of the things we want to do, and we've seen this with the Cybertruck, is we want to change the look of the roads. The future should look like the future. Optimus Speaking of robots. Everything we've developed for our cars, the batteries, power electronics, the advanced motors, gearboxes, the software, the AI inference computer, it all actually applies to a humanoid robot. The same techniques. It's just a robot with arms and legs instead of a robot with wheels. We've made a lot of progress with Optimus. And as you can see, we started up with someone in a robot suit. And then, we've progressed dramatically, year after year. So, if you extrapolate this, you're really going to have something spectacular, something that anyone could own. So, you can have your own personal R2-D2-C3PO. And I think at scale, this would cost something like, I don't know, $20,000, $30,000, probably less than a car is my prediction, long-term. It'll take us a minute to get to the long term. But fundamentally, at scale, the Optimus robot, you should be able to buy an Optimus robot for, I think, probably $20,000 to $30,000, long-term. And what can it do? It'll basically do anything you want. It can be a teacher or babysit your kids, it can walk your dog, mow your lawn, get the groceries, just be your friend, serve drinks whatever you can think of, it will do. And, yeah, it's going to be awesome. I think this will be the biggest product ever of any kind, because I think everyone of the 8 billion people of Earth, I think everyone's going to want their Optimus buddy. And there's going to be maybe two. And then, they'll be producing products and services. I predict, actually, provided we address risks of digital superintelligence, 80% probability of good outcome, look on the bright side, the cup is 80% full, the cost of products and services will decline dramatically. And basically, anyone will be able to have any products and services they want. It will be an age of abundance the likes of which people have not, almost no one has envisioned. It will be something special. So now, one of the things we wanted to show tonight was that Optimus is not a canned video. It's not walled off. The Optimus robots will walk among you. Please, please be nice to the Optimus robots. You'll be able to walk right up to them and they'll serve drinks at the bar. I mean, it's a wild experience just to have humanoid robots and they're there, you're just in front of you. So yeah, with that, let's party!

Mario Nawfal

241,051 просмотров • 1 год назад

If you're a Christian man, it is obvious to see that the world is controlled by Satan. Everywhere you look, we see evidence of this—from entertainment to politics to social media. It is clear that the enemy's agenda is at play, and it's an agenda designed to sabotage the men who have influence in the kingdom of God. And if you’re an entrepreneur who’s been struggling with your weight… You are being affected by this satanic agenda. Why Your Health Is Under Spiritual Attack: My name is Gabe Pluguez, and since 2019, alongside my business partner Joey Yochheim | Default Kings , we’ve been helping men break free from unhealthy patterns—for good. And we don’t just help men “get in shape.” We teach them a faith-based approach to changing their unhealthy habits so that they actually keep the weight off permanently. Like Jim— shown in the video, a 70-year-old C-suite executive who lost 53 lbs in 5 months, kept it off through the holidays, and has sustained it since after working together. Like Alex— shown in the video, a crypto entrepreneur and a dad of one who’s lost more than 40 lbs, has gotten abs, competes in Jiu-Jitsu, and has kept it off for over 2 years since after working together. Like Gavin— shown in the video, a 50-year-old father of six who was busy running multiple businesses but still lost 32 lbs in just 12 weeks. Or like Vinnie— shown in the video, an entrepreneur who’s lost 50 lbs and has kept it off for over 2 years since after working together. So here’s the thing. You already know the truth. You know that you shouldn’t be eating garbage. You know that you should be exercising consistently. You know that God made you in His image and that you’re designed to be strong and actually commanded to honor the body He gave you to carry out His mission for your life. Yet… that's not the reality you're experiencing. Why You Keep Failing to Fix This (Romans 7:15) You're experiencing exactly what Paul talks about in Romans 7:15: “I do not understand what I do. For what I want to do, I do not do, but what I hate, I do.” These are your unhealthy default actions. And if you’re like most Christian entrepreneurs, you’re probably sacrificing your health at the altar of your business. You tell yourself: • “I’ll fix it later.” • “Business and family obligations come before me.” But here’s something that might make you uneasy… That is the exact lie that the enemy wants you to believe. The Lie That’s Keeping You Weak, Tired, and Ineffective: Satan wants you to believe the lie that you are incapable of honoring your body while stewarding everything else. He wants you: ❌ Exhausted ❌ Weakened ❌ A slave to gluttony and sloth ❌ To set a poor example to the people you’re called to lead And additionally... Satan wants you dead... Early... Because if your body is weak, you’re easier to tempt. If you’re out of control, you have less influence over the people you’re supposed to lead. And if you die early—then you’re not even here. And maybe you’ve known this for a while. You’ve tried keto, intermittent fasting, Weight Watchers, Personal Trainers, or even Ozempic… But here’s the part you haven’t heard before. You’ve Been Lied To. You’ve been trying to use a temporary Band-Aid on a spiritual wound. Mainstream diet methods promise a quick fix… but they leave you discouraged and defeated. That’s why studies show that 90% of people who try these diets gain the weight back. And after so many repeated failures, you start to accept the lie from the enemy— “I just can’t figure out this one area of life.” And here’s what makes it even worse. Your pastors aren’t helping—they don’t talk about gluttony because they’re still struggling with it themselves. Other Christians make it harder. They say: 💬 "It’s no big deal!" 💬 "God gives you grace!" 💬 "Come on, one donut won’t hurt!" But I need you to ask yourself: Are the men telling you this the type of men you respect? Are they disciplined? Are they leading by example? Or are they justifying their own addiction to comfort? How I Know Exactly What You’re Feeling: Maybe you’re reading this, and you already know all of this. You know you shouldn’t be eating junk… but you do. You know you should be working out… but you skip it. You know you should stop turning to food for comfort… but you still do. And if you’re feeling convicted right now, I understand. Because I was once enslaved to sin in the exact same way. For over a decade, I was addicted to pornography. I was having premarital sex while still trying to be a Christian leader. I read my Bible, went to church, and knew exactly what I needed to do… Yet I kept falling into the same old pattern. I felt like I fraud. And, there was even this moment when I was finally convicted—just like you are now. I told my ex-fiance: “We’re not having sex anymore.” She looked me dead in the eyes and said: “If we’re not going to do that, then I’m leaving.” And I looked right back at her and said: “Okay. Leave. I choose Jesus.” She walked out the door. And I was proud of myself. I thought: “Thank you, Lord, for the strength to make this decision. I can finally honor You.” And then… Less than 24 hours later, I completely caved. I went right back to the very sin I swore to leave behind. And I remember standing in the bathroom afterward, looking in the mirror, so disgusted with myself that I couldn’t even make eye contact with my own reflection. I had completely lost hope. I told the devil: "You win." But that was a lie. And what I experienced next completely changed my life— And it’s the exact same process that will change yours. The Turning Point: How Everything Changed When I applied the process that I’m going to share with you today, not only did everything change… I experienced blessings in this area of my life that were so far beyond anything I had ever imagined. I broke free from addiction, married the love of my life, started working on a family, and 10x'ed my business, all while staying consistent and leveling up in my own fitness And that’s when I realized: 👉 This isn’t just about losing weight. 👉 This isn’t just about not being fat anymore. This is about the blessings that God has for you on the other side of discipline—blessings so powerful, so life-changing, that once you experience them, you will be incapable of doing anything except saying, “Glory to You, Lord.” How Do You Actually Go About Doing This? This is the exact process that I’ve helped over 800 guys (at the time of this post) go through inside our Christian-focused coaching company, Joey and I were responsible for all the transformations you'll see at These were men just like you. Men who were: • Losing weight temporarily but always gaining it back. • Struggling with multi-decade-long food addictions. • Convicted that they were called for more. • Fathers, husbands, even pastors—who knew God could redeem this area of their life but struggled to connect their faith to their fitness. But they finally broke free. And there were three key things that made that transformation possible. #1: They Changed the Unhealthy Default Actions That Were Keeping Them Stuck All of these men were struggling with things like: ❌ Overeating and mindless snacking ❌ Skipping workouts ❌ Eating late at night, binge eating ❌ Hitting snooze, sleeping in ❌ Overdrinking, struggling with food addiction ❌ Falling off the wagon on weekends, vacations, or business travel And worst of all? 👉 They would lose some weight… then let their habits slip again… which led to the weight coming back. 👉 Their body fat affected not just how they fit in clothes, but how other people saw them—even their daughters and wives started noticing and nagging them about it. 👉 For some of them, their hearts had become ticking time bombs, and they knew if they didn’t change, they would eventually suffer consequences that affected not just them, but their families and marriages. And even though you would think these things would be motivating enough… Like you’re probably thinking right now, “I should be motivated enough to change.” They were still choosing: ❌ Comfort over discipline. ❌ Food over their families. ❌ Laziness over being the leader their people needed them to be. #2: They Didn’t Have a Sustainable, Effective Approach That Worked With Their Busy Life Most of them had already tried: 📌 Dieting, weight loss challenges, personal trainers. 📌 Just trying to “get serious” and eat cleaner. 📌 Fad diets like Keto or Intermittent Fasting. 📌 Making their wife their accountability partner (which never works, because no man wants his wife to be his mommy—and no wife wants to be her husbands mommy). But nothing worked, because none of these were tailored to their bodies, goals, and lifestyle. 👉 The plans didn’t fit the busyness of home life and work. 👉 They didn’t account for vacations, networking events, or client dinners. 👉 They made them feel weird or awkward at dinner time with friends and family. 👉 The nutrition was too complicated for their wives to support. And worst of all? They were straight-up unsustainable. So they would always fall off the wagon—and the weight would always come back. #3: They Didn’t Have Real Accountability From Other Christian Men They Respected They tried using: ❌ Their wives (again—no wife wants to be their husband’s accountability partner). ❌ Their business network (but those guys were focused on business, not health). ❌ Their church groups (but their brothers in Christ didn’t have the specialized knowledge to help them actually execute). So between: ❌ Unhealthy default actions ❌ A lack of a sustainable, effective plan ❌ Not having real accountability They stayed stuck. That’s Why Default Kings Is Different We developed a system that actually works—one that helps you realign your default actions with your true identity in Christ. Because the problem isn’t that you don’t care. The problem isn’t that you’re unaware of these things. The problem is that your current system is failing you. Right now: 📌 Your default actions have brought you here. 📌 You don’t have a sustainable approach. 📌 You don’t have an effective plan. 📌 Your environment is full of people who reinforce your excuses instead of calling you higher. And every time you try to change, you keep getting pulled back into the same cycle. That’s exactly why we built Default Kings. Because this is not just another weight loss program. This is a battle plan for Christian men. A system designed to permanently rewire your habits. A system designed to rebuild your discipline. A system designed to finally help you take back control of your body and mind. Here’s What You’ll Get Inside Default Kings: 1. A Network of Christian Entrepreneurs Who Refuse to Let You Fail You’ll be surrounded by other Christian entrepreneurs who are walking the same walk. You’ll see the men who have already broken free. And when life gets hard, when you get busy, when motivation fades…This brotherhood will step in and keep you accountable. Because this isn’t just about fitness. This is about transforming into the man God called you to be. 2. The Default Actions Framework This is where the mindset shift happens. We help you reprogram your default actions at the core so that: ✅ Instead of battling cravings, you instinctively make better food choices. ✅ Instead of forcing yourself to work out, you naturally show up and execute. ✅ Instead of gaining the weight back, you become the man whose habits keep the weight off. This isn’t about forcing discipline. This is about making discipline natural. 3. A Simple, Results-Driven Eating System That Works in Real Life Forget: ❌ Extreme diets. ❌ Cutting out carbs or red meat. ❌ Being too busy to eat healthy. You’ll learn to eat in a way that actually increases your energy while still enjoying life. You will not be: ❌ That weird guy bringing Tupperware to client dinners. ❌ The guy starving himself and feeling miserable. ❌ The guy who can’t enjoy a meal with his wife and kids. This is not a temporary fix. This is a sustainable way of eating that you can stick to for good. 4. A Custom Training System Designed for Busy Christian Men Your training plan will be completely customized to fit your schedule. You don’t have time to train like a bodybuilder for 2 hours a day—so we focus on efficiency. 📌 If you can commit just 45 minutes, 3–4 times a week, you can do this. 📌 If you’re even busier, we can make it even more efficient. 📌 If you have more time and want to push harder, we’ll structure it accordingly. This isn’t just about losing weight. This is about building muscle and becoming physically capable—so that when the weight is off, you look in the mirror and see a man who reflects the strength and discipline God created you to have. 5. Direct Access to Expert Coaching and 24/7 Accountability You will not be left to figure this out alone. Inside Default Kings, you’ll have one-on-one access to: ✔️ Me ✔️ Joey ✔️ Our client success specialists Whenever you have a question, need an adjustment, or feel stuck, you will have direct access to expert support. No matter: 📌 What adjustments you need 📌 What schedule changes come up 📌 What travel plans you have We will personally make sure you stay on track. And even if you have pre-existing injuries or limitations, we will customize everything specifically for you. 6. Weekly Live Group Coaching Calls Inside the DK Inner Circle, you’ll have access to weekly group coaching calls where we’ll: 📌 Give you direct feedback to ensure you see results as quickly as possible. 📌 Help you rewire your default actions and overcome spiritual and mental barriers. 📌 Bring our faith into our fitness—yes, some of these calls will involve opening your Bible and seeing what God has to say about your health, habits, and mindset. This isn’t just physical transformation. This is spiritual transformation. 7. The Default Kings Private App Everything you need will be housed inside our private DK app, including: 📌 Your custom, step-by-step workout plans so you know exactly what to do. 📌 Structured meal guidance that adapts to your life. 📌 Real-time progress tracking so you can see how far you’ve come. No more guessing what to eat or wasting time in the gym not knowing what to do. This is a battle-tested system built to make results effortless. And yes—if you have any injuries or limitations, the entire plan will be built specifically for you. The Most Complete System Ever Created for Christian Entrepreneurs: 📌 This isn’t just another weight loss program. 📌 This isn’t a fad diet. 📌 This isn’t another “challenge” that leaves you gaining the weight back. This is the most complete system ever created for Christian men who are ready to: ✅ Change their default actions ✅ Lose the weight ✅ Keep it off—permanently And when you join Default Kings, you’re stepping into more than just a plan. 👉 You’re removing the obstacles that have kept you stuck. 👉 You’re eliminating the second-guessing and the self-doubt. 👉 You’re finally committing to a system that guarantees you never fall off track again. The Default Kings Promise: We guarantee that: ✔️ You will lose between 10–50 lbs in the next 90 days—or we’ll refund you in full. ✔️ You will keep the weight off—or we’ll refund you in full. If you follow the system, stay coachable, and engage in the process, this will be the last fitness program you will ever need. However—if you: ❌ Ignore the coaching ❌ Skip the workouts ❌ Refuse to be communicative, honest, and humble Then, of course, nothing will work. That’s why we track your progress every single day. We are personally committed to your success. 📌 If you struggle, we’ll step in. 📌 If you start to slip, we’ll call you higher. 📌 If you feel lost, we’ll guide you back. That is the entire purpose of Default Kings. We are here to make sure you win. Right Now, you are standing at a crossroads. You have three choices—and only one leads to transformation. Path #1: Do Nothing. Go back to life as it is. Click away from this page, pretend like you never saw this, open up the Uber Eats app, and order another comfort meal. Keep making excuses. Keep telling yourself, “I’ll figure it out later.” And six months from now? Nothing will change. Six years from now? You’ll still be frustrated, still lacking discipline, still convicted every time you look in the mirror—until you just accept it. And when that moment comes, you’ll wish you had taken action today. If you go that route, I pray for you and trust in God’s plan for your life. Path #2: Try to Do It Alone. You can take what you learn on X or chat GPT and try to piece together your own plan. You can do hours of research, attempt to hold yourself accountable, and try to willpower your way through it. And while that’s better than doing nothing… That’s the most common way that men fail. Because if you were capable of holding yourself accountable, you would have done it by now. If you had the time and knowledge to create a sustainable, effective, Biblically based fitness plan that works for your lifestyle, you would have done it by now. But you don’t need just another diet plan. You don’t need just another workout routine. You need a proven system that: ✅ Removes the confusion so you’re never guessing what to do next. ✅ Holds you accountable so you never fall off track again. ✅ Surrounds you with strong, Christian men who push you to succeed. ✅ Rewires your habits so that discipline becomes automatic. Going at this alone means you don’t have the coaching when you need help. It means you don’t have a group of men who can come into agreement with you about what God can do in this area of your life. It means you don’t have the battle-tested frameworks that have helped 800+ Christian men permanently transform their health. And that’s why most men who try to figure it out themselves end up right back where they started—or talking to me again six months later. Path #3: Say “Maybe.” You don’t have to say yes right now. Just say maybe. Maybe you’ve tried and failed before. Maybe you’ve thought about committing to a plan before. Maybe you know you need a real system that actually works for high-achieving Christian men. If that’s the case, then I want to make this easy for you. Instead of asking you to commit to the entire program right now, I’m asking you to commit to just a few minutes of your time for a Free Fat Loss Assessment. 📌 You’ll chat directly with me, Joey, or one of the other experts on our team. 📌 We’ll dive deep into the root cause of why you keep losing weight and gaining it back.| 📌 We’ll give you clear action steps on how to fix this permanently.| And if it makes sense, we’ll show you exactly how Default Kings works. This time is different. This time, you will win. But you have to take the first step. Click the link below and book your Free Fat Loss assessment today. 👇
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If you're a Christian man, it is obvious to see that the world is controlled by Satan. Everywhere you look, we see evidence of this—from entertainment to politics to social media. It is clear that the enemy's agenda is at play, and it's an agenda designed to sabotage the men who have influence in the kingdom of God. And if you’re an entrepreneur who’s been struggling with your weight… You are being affected by this satanic agenda. Why Your Health Is Under Spiritual Attack: My name is Gabe Pluguez, and since 2019, alongside my business partner Joey Yochheim | Default Kings , we’ve been helping men break free from unhealthy patterns—for good. And we don’t just help men “get in shape.” We teach them a faith-based approach to changing their unhealthy habits so that they actually keep the weight off permanently. Like Jim— shown in the video, a 70-year-old C-suite executive who lost 53 lbs in 5 months, kept it off through the holidays, and has sustained it since after working together. Like Alex— shown in the video, a crypto entrepreneur and a dad of one who’s lost more than 40 lbs, has gotten abs, competes in Jiu-Jitsu, and has kept it off for over 2 years since after working together. Like Gavin— shown in the video, a 50-year-old father of six who was busy running multiple businesses but still lost 32 lbs in just 12 weeks. Or like Vinnie— shown in the video, an entrepreneur who’s lost 50 lbs and has kept it off for over 2 years since after working together. So here’s the thing. You already know the truth. You know that you shouldn’t be eating garbage. You know that you should be exercising consistently. You know that God made you in His image and that you’re designed to be strong and actually commanded to honor the body He gave you to carry out His mission for your life. Yet… that's not the reality you're experiencing. Why You Keep Failing to Fix This (Romans 7:15) You're experiencing exactly what Paul talks about in Romans 7:15: “I do not understand what I do. For what I want to do, I do not do, but what I hate, I do.” These are your unhealthy default actions. And if you’re like most Christian entrepreneurs, you’re probably sacrificing your health at the altar of your business. You tell yourself: • “I’ll fix it later.” • “Business and family obligations come before me.” But here’s something that might make you uneasy… That is the exact lie that the enemy wants you to believe. The Lie That’s Keeping You Weak, Tired, and Ineffective: Satan wants you to believe the lie that you are incapable of honoring your body while stewarding everything else. He wants you: ❌ Exhausted ❌ Weakened ❌ A slave to gluttony and sloth ❌ To set a poor example to the people you’re called to lead And additionally... Satan wants you dead... Early... Because if your body is weak, you’re easier to tempt. If you’re out of control, you have less influence over the people you’re supposed to lead. And if you die early—then you’re not even here. And maybe you’ve known this for a while. You’ve tried keto, intermittent fasting, Weight Watchers, Personal Trainers, or even Ozempic… But here’s the part you haven’t heard before. You’ve Been Lied To. You’ve been trying to use a temporary Band-Aid on a spiritual wound. Mainstream diet methods promise a quick fix… but they leave you discouraged and defeated. That’s why studies show that 90% of people who try these diets gain the weight back. And after so many repeated failures, you start to accept the lie from the enemy— “I just can’t figure out this one area of life.” And here’s what makes it even worse. Your pastors aren’t helping—they don’t talk about gluttony because they’re still struggling with it themselves. Other Christians make it harder. They say: 💬 "It’s no big deal!" 💬 "God gives you grace!" 💬 "Come on, one donut won’t hurt!" But I need you to ask yourself: Are the men telling you this the type of men you respect? Are they disciplined? Are they leading by example? Or are they justifying their own addiction to comfort? How I Know Exactly What You’re Feeling: Maybe you’re reading this, and you already know all of this. You know you shouldn’t be eating junk… but you do. You know you should be working out… but you skip it. You know you should stop turning to food for comfort… but you still do. And if you’re feeling convicted right now, I understand. Because I was once enslaved to sin in the exact same way. For over a decade, I was addicted to pornography. I was having premarital sex while still trying to be a Christian leader. I read my Bible, went to church, and knew exactly what I needed to do… Yet I kept falling into the same old pattern. I felt like I fraud. And, there was even this moment when I was finally convicted—just like you are now. I told my ex-fiance: “We’re not having sex anymore.” She looked me dead in the eyes and said: “If we’re not going to do that, then I’m leaving.” And I looked right back at her and said: “Okay. Leave. I choose Jesus.” She walked out the door. And I was proud of myself. I thought: “Thank you, Lord, for the strength to make this decision. I can finally honor You.” And then… Less than 24 hours later, I completely caved. I went right back to the very sin I swore to leave behind. And I remember standing in the bathroom afterward, looking in the mirror, so disgusted with myself that I couldn’t even make eye contact with my own reflection. I had completely lost hope. I told the devil: "You win." But that was a lie. And what I experienced next completely changed my life— And it’s the exact same process that will change yours. The Turning Point: How Everything Changed When I applied the process that I’m going to share with you today, not only did everything change… I experienced blessings in this area of my life that were so far beyond anything I had ever imagined. I broke free from addiction, married the love of my life, started working on a family, and 10x'ed my business, all while staying consistent and leveling up in my own fitness And that’s when I realized: 👉 This isn’t just about losing weight. 👉 This isn’t just about not being fat anymore. This is about the blessings that God has for you on the other side of discipline—blessings so powerful, so life-changing, that once you experience them, you will be incapable of doing anything except saying, “Glory to You, Lord.” How Do You Actually Go About Doing This? This is the exact process that I’ve helped over 800 guys (at the time of this post) go through inside our Christian-focused coaching company, Joey and I were responsible for all the transformations you'll see at These were men just like you. Men who were: • Losing weight temporarily but always gaining it back. • Struggling with multi-decade-long food addictions. • Convicted that they were called for more. • Fathers, husbands, even pastors—who knew God could redeem this area of their life but struggled to connect their faith to their fitness. But they finally broke free. And there were three key things that made that transformation possible. #1: They Changed the Unhealthy Default Actions That Were Keeping Them Stuck All of these men were struggling with things like: ❌ Overeating and mindless snacking ❌ Skipping workouts ❌ Eating late at night, binge eating ❌ Hitting snooze, sleeping in ❌ Overdrinking, struggling with food addiction ❌ Falling off the wagon on weekends, vacations, or business travel And worst of all? 👉 They would lose some weight… then let their habits slip again… which led to the weight coming back. 👉 Their body fat affected not just how they fit in clothes, but how other people saw them—even their daughters and wives started noticing and nagging them about it. 👉 For some of them, their hearts had become ticking time bombs, and they knew if they didn’t change, they would eventually suffer consequences that affected not just them, but their families and marriages. And even though you would think these things would be motivating enough… Like you’re probably thinking right now, “I should be motivated enough to change.” They were still choosing: ❌ Comfort over discipline. ❌ Food over their families. ❌ Laziness over being the leader their people needed them to be. #2: They Didn’t Have a Sustainable, Effective Approach That Worked With Their Busy Life Most of them had already tried: 📌 Dieting, weight loss challenges, personal trainers. 📌 Just trying to “get serious” and eat cleaner. 📌 Fad diets like Keto or Intermittent Fasting. 📌 Making their wife their accountability partner (which never works, because no man wants his wife to be his mommy—and no wife wants to be her husbands mommy). But nothing worked, because none of these were tailored to their bodies, goals, and lifestyle. 👉 The plans didn’t fit the busyness of home life and work. 👉 They didn’t account for vacations, networking events, or client dinners. 👉 They made them feel weird or awkward at dinner time with friends and family. 👉 The nutrition was too complicated for their wives to support. And worst of all? They were straight-up unsustainable. So they would always fall off the wagon—and the weight would always come back. #3: They Didn’t Have Real Accountability From Other Christian Men They Respected They tried using: ❌ Their wives (again—no wife wants to be their husband’s accountability partner). ❌ Their business network (but those guys were focused on business, not health). ❌ Their church groups (but their brothers in Christ didn’t have the specialized knowledge to help them actually execute). So between: ❌ Unhealthy default actions ❌ A lack of a sustainable, effective plan ❌ Not having real accountability They stayed stuck. That’s Why Default Kings Is Different We developed a system that actually works—one that helps you realign your default actions with your true identity in Christ. Because the problem isn’t that you don’t care. The problem isn’t that you’re unaware of these things. The problem is that your current system is failing you. Right now: 📌 Your default actions have brought you here. 📌 You don’t have a sustainable approach. 📌 You don’t have an effective plan. 📌 Your environment is full of people who reinforce your excuses instead of calling you higher. And every time you try to change, you keep getting pulled back into the same cycle. That’s exactly why we built Default Kings. Because this is not just another weight loss program. This is a battle plan for Christian men. A system designed to permanently rewire your habits. A system designed to rebuild your discipline. A system designed to finally help you take back control of your body and mind. Here’s What You’ll Get Inside Default Kings: 1. A Network of Christian Entrepreneurs Who Refuse to Let You Fail You’ll be surrounded by other Christian entrepreneurs who are walking the same walk. You’ll see the men who have already broken free. And when life gets hard, when you get busy, when motivation fades…This brotherhood will step in and keep you accountable. Because this isn’t just about fitness. This is about transforming into the man God called you to be. 2. The Default Actions Framework This is where the mindset shift happens. We help you reprogram your default actions at the core so that: ✅ Instead of battling cravings, you instinctively make better food choices. ✅ Instead of forcing yourself to work out, you naturally show up and execute. ✅ Instead of gaining the weight back, you become the man whose habits keep the weight off. This isn’t about forcing discipline. This is about making discipline natural. 3. A Simple, Results-Driven Eating System That Works in Real Life Forget: ❌ Extreme diets. ❌ Cutting out carbs or red meat. ❌ Being too busy to eat healthy. You’ll learn to eat in a way that actually increases your energy while still enjoying life. You will not be: ❌ That weird guy bringing Tupperware to client dinners. ❌ The guy starving himself and feeling miserable. ❌ The guy who can’t enjoy a meal with his wife and kids. This is not a temporary fix. This is a sustainable way of eating that you can stick to for good. 4. A Custom Training System Designed for Busy Christian Men Your training plan will be completely customized to fit your schedule. You don’t have time to train like a bodybuilder for 2 hours a day—so we focus on efficiency. 📌 If you can commit just 45 minutes, 3–4 times a week, you can do this. 📌 If you’re even busier, we can make it even more efficient. 📌 If you have more time and want to push harder, we’ll structure it accordingly. This isn’t just about losing weight. This is about building muscle and becoming physically capable—so that when the weight is off, you look in the mirror and see a man who reflects the strength and discipline God created you to have. 5. Direct Access to Expert Coaching and 24/7 Accountability You will not be left to figure this out alone. Inside Default Kings, you’ll have one-on-one access to: ✔️ Me ✔️ Joey ✔️ Our client success specialists Whenever you have a question, need an adjustment, or feel stuck, you will have direct access to expert support. No matter: 📌 What adjustments you need 📌 What schedule changes come up 📌 What travel plans you have We will personally make sure you stay on track. And even if you have pre-existing injuries or limitations, we will customize everything specifically for you. 6. Weekly Live Group Coaching Calls Inside the DK Inner Circle, you’ll have access to weekly group coaching calls where we’ll: 📌 Give you direct feedback to ensure you see results as quickly as possible. 📌 Help you rewire your default actions and overcome spiritual and mental barriers. 📌 Bring our faith into our fitness—yes, some of these calls will involve opening your Bible and seeing what God has to say about your health, habits, and mindset. This isn’t just physical transformation. This is spiritual transformation. 7. The Default Kings Private App Everything you need will be housed inside our private DK app, including: 📌 Your custom, step-by-step workout plans so you know exactly what to do. 📌 Structured meal guidance that adapts to your life. 📌 Real-time progress tracking so you can see how far you’ve come. No more guessing what to eat or wasting time in the gym not knowing what to do. This is a battle-tested system built to make results effortless. And yes—if you have any injuries or limitations, the entire plan will be built specifically for you. The Most Complete System Ever Created for Christian Entrepreneurs: 📌 This isn’t just another weight loss program. 📌 This isn’t a fad diet. 📌 This isn’t another “challenge” that leaves you gaining the weight back. This is the most complete system ever created for Christian men who are ready to: ✅ Change their default actions ✅ Lose the weight ✅ Keep it off—permanently And when you join Default Kings, you’re stepping into more than just a plan. 👉 You’re removing the obstacles that have kept you stuck. 👉 You’re eliminating the second-guessing and the self-doubt. 👉 You’re finally committing to a system that guarantees you never fall off track again. The Default Kings Promise: We guarantee that: ✔️ You will lose between 10–50 lbs in the next 90 days—or we’ll refund you in full. ✔️ You will keep the weight off—or we’ll refund you in full. If you follow the system, stay coachable, and engage in the process, this will be the last fitness program you will ever need. However—if you: ❌ Ignore the coaching ❌ Skip the workouts ❌ Refuse to be communicative, honest, and humble Then, of course, nothing will work. That’s why we track your progress every single day. We are personally committed to your success. 📌 If you struggle, we’ll step in. 📌 If you start to slip, we’ll call you higher. 📌 If you feel lost, we’ll guide you back. That is the entire purpose of Default Kings. We are here to make sure you win. Right Now, you are standing at a crossroads. You have three choices—and only one leads to transformation. Path #1: Do Nothing. Go back to life as it is. Click away from this page, pretend like you never saw this, open up the Uber Eats app, and order another comfort meal. Keep making excuses. Keep telling yourself, “I’ll figure it out later.” And six months from now? Nothing will change. Six years from now? You’ll still be frustrated, still lacking discipline, still convicted every time you look in the mirror—until you just accept it. And when that moment comes, you’ll wish you had taken action today. If you go that route, I pray for you and trust in God’s plan for your life. Path #2: Try to Do It Alone. You can take what you learn on X or chat GPT and try to piece together your own plan. You can do hours of research, attempt to hold yourself accountable, and try to willpower your way through it. And while that’s better than doing nothing… That’s the most common way that men fail. Because if you were capable of holding yourself accountable, you would have done it by now. If you had the time and knowledge to create a sustainable, effective, Biblically based fitness plan that works for your lifestyle, you would have done it by now. But you don’t need just another diet plan. You don’t need just another workout routine. You need a proven system that: ✅ Removes the confusion so you’re never guessing what to do next. ✅ Holds you accountable so you never fall off track again. ✅ Surrounds you with strong, Christian men who push you to succeed. ✅ Rewires your habits so that discipline becomes automatic. Going at this alone means you don’t have the coaching when you need help. It means you don’t have a group of men who can come into agreement with you about what God can do in this area of your life. It means you don’t have the battle-tested frameworks that have helped 800+ Christian men permanently transform their health. And that’s why most men who try to figure it out themselves end up right back where they started—or talking to me again six months later. Path #3: Say “Maybe.” You don’t have to say yes right now. Just say maybe. Maybe you’ve tried and failed before. Maybe you’ve thought about committing to a plan before. Maybe you know you need a real system that actually works for high-achieving Christian men. If that’s the case, then I want to make this easy for you. Instead of asking you to commit to the entire program right now, I’m asking you to commit to just a few minutes of your time for a Free Fat Loss Assessment. 📌 You’ll chat directly with me, Joey, or one of the other experts on our team. 📌 We’ll dive deep into the root cause of why you keep losing weight and gaining it back.| 📌 We’ll give you clear action steps on how to fix this permanently.| And if it makes sense, we’ll show you exactly how Default Kings works. This time is different. This time, you will win. But you have to take the first step. Click the link below and book your Free Fat Loss assessment today. 👇

Gabe Pluguez | Default Kings

291,037 просмотров • 1 год назад

I've put together a straightforward protocol that seems to work quite well for people with Multiple Sclerosis (MS). A carnivore/lion diet works great for MS, but if you optimize a few nutrients and habits it can really improve your results and spur recovery. By just doing a carnivore/lion diet, there are now people who have not only put their symptoms into remission but have started to reverse their lesions on MRI. Some of these individuals will be in our upcoming case series on MS patients who are recovering using the carnivore diet. This full protocol can help even more. Dr. Chaffee's Protocol for Optimizing Multiple Sclerosis Recovery: This protocol outlines a comprehensive approach to supporting recovery from multiple sclerosis (MS), emphasizing dietary modifications, light optimization, and physical activity. 1) Dietary Intervention: The cornerstone of this protocol is a strict, high-fat, carnivore "lion" diet, predominantly consisting of beef and lamb, with 2g of fat for every 1g of protein, as detailed in my videos. All carbohydrates, sugars, and alcohol must be strictly excluded to induce and maintain ketosis, and to prevent further damage and inflammation to the nervous system. Ketones serve as the brain's preferred energy source and readily cross the blood-brain barrier, where they are converted into fatty acids, the essential building blocks for brain tissue. Prioritize grass-fed fats such as tallow, butter, or lamb fat, incorporating them into every meal for optimal results. Exclusively eating grass-fed meat is not required, these fats can be purchased separately. Grass-fed butter is readily available, as is grass finished tallow, and less often grass finished lamb. Bone marrow and even brain are excellent options as well. Wild-caught fatty fish is also acceptable; however, grass-finished lamb fat contains approximately 20 times the omega-3 fatty acids (DHA and EPA) compared to even oily wild-caught fish. DHA, EPA, and cholesterol are essential for myelin sheath regeneration on axons. 2) Nutritional Supplementation: For the first month, consume 50-100g (a few ounces) of liver daily. This can then be reduced to three times per week, with concurrent monitoring of B12 and homocysteine to maintain optimal levels. Maintain B12 levels between 800-1200 pmol/L or 1100-1600 pg/mL (American units). Homocysteine levels should remain below 7. If homocysteine is elevated, regardless of B12 levels, increase B12 intake. If liver consumption is not feasible, supplement with a methylated multi-B vitamin and/or sublingual methylcobalamin (methylated B12). Allow the sublingual dose (2000-2500 mcg daily for the first month) to dissolve under the tongue for at least five minutes before swallowing. Monitor B12 levels as described above and adjust accordingly. When testing B12 levels, discontinue B vitamin and B12 supplementation for approximately one week prior to the test to avoid artificially elevated results. Supplemental B vitamins can also interfere with other blood tests, particularly B7 (biotin). 3) Light Optimization and Circadian Rhythm: Optimize vitamin D levels and circadian rhythm by exposing yourself to direct sunlight for 30 minutes each morning, looking towards the sun (but not directly at it). Refrain from wearing sunscreen, sunglasses, or corrective lenses during this time. Direct, unfiltered sunlight exposure on as much skin as possible, including the eyes, is crucial, and multiple exposures throughout the day are beneficial. Minimize exposure to screens and artificial blue light, especially in the evenings. Wear blue-light-blocking glasses when using electronic devices or under artificial light after sunset. Remember that MS prevalence decreases closer to the equator; emulate these conditions as much as possible. Maximize vitamin D absorption by delaying showering for at least six to eight hours after sun exposure. Vitamin D is produced in the skin's sebum and can be washed away, particularly with soap. Absorption can take up to 48 hours, so allowing at least six to eight hours is essential. Vitamin D3 can also be obtained from wild-caught fatty fish and grass-fed animal fats. Monitor vitamin D levels six weeks from commencing the protocol, aiming for the high end of the normal range or preferably above. While supplemental vitamin D3 with K2 is an option, natural sunlight exposure and proper diet is preferred. Take repeat blood tests every 6-8 weeks in order optimize these levels and maintain them there. Once stabilized with your current diet +/- supplementation, you can can extend this period to once every 6 months. 4) Physical Activity: Maintain an active lifestyle. Nerve stimulation promotes growth and repair. Engage in as much activity as possible, gradually increasing intensity each week. As tolerated, incorporate resistance training and, if possible, sprinting. If walking is all you can do though, then walk. If not, then work your way up to walking. Important Considerations: Underlying Principles: This protocol addresses the root causes of MS and provides the resources and stimuli for tissue repair. The dietary and light hygiene modifications aim to halt further damage. The specified nutrients and light exposure provide the building blocks for repair, while exercise and light stimulate regrowth. The Crucial Role of Light: One example of the beneficial nature of light is UVA exposure. UVA light directed into the eyes (without glasses or other filters), stimulates the production of brain-derived neurotrophic factor (BDNF), which promotes brain growth, healing, and myelin repair. Proper light hygiene offers numerous benefits beyond BDNF stimulation, but it would be well worth it even if this were the only one. By adhering to this comprehensive protocol, individuals with MS can potentially achieve significantly improved outcomes compared to standard care. For the best results, ensure you are receiving proper medical supervision, particularly with regard to supplementation, blood work, and medications. Do not stop any medications until or unless it is appropriate to do so under medical supervision. *Always work closely with your healthcare provider when implementing any new interventions or protocols. #ms #multiplesclerosis #carnivore
0:33

I've put together a straightforward protocol that seems to work quite well for people with Multiple Sclerosis (MS). A carnivore/lion diet works great for MS, but if you optimize a few nutrients and habits it can really improve your results and spur recovery. By just doing a carnivore/lion diet, there are now people who have not only put their symptoms into remission but have started to reverse their lesions on MRI. Some of these individuals will be in our upcoming case series on MS patients who are recovering using the carnivore diet. This full protocol can help even more. Dr. Chaffee's Protocol for Optimizing Multiple Sclerosis Recovery: This protocol outlines a comprehensive approach to supporting recovery from multiple sclerosis (MS), emphasizing dietary modifications, light optimization, and physical activity. 1) Dietary Intervention: The cornerstone of this protocol is a strict, high-fat, carnivore "lion" diet, predominantly consisting of beef and lamb, with 2g of fat for every 1g of protein, as detailed in my videos. All carbohydrates, sugars, and alcohol must be strictly excluded to induce and maintain ketosis, and to prevent further damage and inflammation to the nervous system. Ketones serve as the brain's preferred energy source and readily cross the blood-brain barrier, where they are converted into fatty acids, the essential building blocks for brain tissue. Prioritize grass-fed fats such as tallow, butter, or lamb fat, incorporating them into every meal for optimal results. Exclusively eating grass-fed meat is not required, these fats can be purchased separately. Grass-fed butter is readily available, as is grass finished tallow, and less often grass finished lamb. Bone marrow and even brain are excellent options as well. Wild-caught fatty fish is also acceptable; however, grass-finished lamb fat contains approximately 20 times the omega-3 fatty acids (DHA and EPA) compared to even oily wild-caught fish. DHA, EPA, and cholesterol are essential for myelin sheath regeneration on axons. 2) Nutritional Supplementation: For the first month, consume 50-100g (a few ounces) of liver daily. This can then be reduced to three times per week, with concurrent monitoring of B12 and homocysteine to maintain optimal levels. Maintain B12 levels between 800-1200 pmol/L or 1100-1600 pg/mL (American units). Homocysteine levels should remain below 7. If homocysteine is elevated, regardless of B12 levels, increase B12 intake. If liver consumption is not feasible, supplement with a methylated multi-B vitamin and/or sublingual methylcobalamin (methylated B12). Allow the sublingual dose (2000-2500 mcg daily for the first month) to dissolve under the tongue for at least five minutes before swallowing. Monitor B12 levels as described above and adjust accordingly. When testing B12 levels, discontinue B vitamin and B12 supplementation for approximately one week prior to the test to avoid artificially elevated results. Supplemental B vitamins can also interfere with other blood tests, particularly B7 (biotin). 3) Light Optimization and Circadian Rhythm: Optimize vitamin D levels and circadian rhythm by exposing yourself to direct sunlight for 30 minutes each morning, looking towards the sun (but not directly at it). Refrain from wearing sunscreen, sunglasses, or corrective lenses during this time. Direct, unfiltered sunlight exposure on as much skin as possible, including the eyes, is crucial, and multiple exposures throughout the day are beneficial. Minimize exposure to screens and artificial blue light, especially in the evenings. Wear blue-light-blocking glasses when using electronic devices or under artificial light after sunset. Remember that MS prevalence decreases closer to the equator; emulate these conditions as much as possible. Maximize vitamin D absorption by delaying showering for at least six to eight hours after sun exposure. Vitamin D is produced in the skin's sebum and can be washed away, particularly with soap. Absorption can take up to 48 hours, so allowing at least six to eight hours is essential. Vitamin D3 can also be obtained from wild-caught fatty fish and grass-fed animal fats. Monitor vitamin D levels six weeks from commencing the protocol, aiming for the high end of the normal range or preferably above. While supplemental vitamin D3 with K2 is an option, natural sunlight exposure and proper diet is preferred. Take repeat blood tests every 6-8 weeks in order optimize these levels and maintain them there. Once stabilized with your current diet +/- supplementation, you can can extend this period to once every 6 months. 4) Physical Activity: Maintain an active lifestyle. Nerve stimulation promotes growth and repair. Engage in as much activity as possible, gradually increasing intensity each week. As tolerated, incorporate resistance training and, if possible, sprinting. If walking is all you can do though, then walk. If not, then work your way up to walking. Important Considerations: Underlying Principles: This protocol addresses the root causes of MS and provides the resources and stimuli for tissue repair. The dietary and light hygiene modifications aim to halt further damage. The specified nutrients and light exposure provide the building blocks for repair, while exercise and light stimulate regrowth. The Crucial Role of Light: One example of the beneficial nature of light is UVA exposure. UVA light directed into the eyes (without glasses or other filters), stimulates the production of brain-derived neurotrophic factor (BDNF), which promotes brain growth, healing, and myelin repair. Proper light hygiene offers numerous benefits beyond BDNF stimulation, but it would be well worth it even if this were the only one. By adhering to this comprehensive protocol, individuals with MS can potentially achieve significantly improved outcomes compared to standard care. For the best results, ensure you are receiving proper medical supervision, particularly with regard to supplementation, blood work, and medications. Do not stop any medications until or unless it is appropriate to do so under medical supervision. *Always work closely with your healthcare provider when implementing any new interventions or protocols. #ms #multiplesclerosis #carnivore

Anthony Chaffee, MD

79,081 просмотров • 1 год назад

VEO 2 by Google DeepMind : MY CHEAT SHEET Alright, so after 500h-ish spent on VEO and giving birth to both "Kitsune" and "Banished", tons of people asked for a making-of. Instead, I decided to give you what I actually know of VEO 2 to this day. Please share! it's made to be spread around! 1/ If you're not using a LLM (Gemini, ChatGPT, whatever), you're doing it wrong. VEO 2 currently has a sweet spot when it comes to prompt length: too short is poor, too long drops information, action, description etc. I did a lot of back and forth to find my sweet spot, but once I got in a place I thought felt right, I used a LLM to help me keep my structure, length, and help me draft actions. I would then spent an extensive amount of time tweaking, iterating, removing words, changing order, adding others, but the draft would come from a LLM and a conversation I built and trained to understand what my structure looked like, what was a success, or a failure. I would also share the prompts working well for further reference, and sharing the failures also for further reference. This would ensure my LLM conversation became a true companion. 2/ Structure, structure, structure Structure is important. Each recipe is different but same as any GenAI text-to something, it looks like the "higher on the prompt has more weight" rule applies. So, in my case I would start by describing the aesthetics I am looking for, time of day, colors, mood, then move to camera, subject, action, and all the rest. Once again, you might have a different experience but what is important is to stick to whatever structure you have as you move forward. Keeping it organized also makes it easier to edit later. 3/ Only describe what you see in the frame If you have a character you want to keep consistent, but you want a close-up on the face for example, your reflex will be to describe the character from head to toe and then mention you want a close-up...It's not that simple. If I tell VEO I want a face close-up but then proceed to describe the character's feet, the close-up mention will be dropped by VEO... Once again, the LLM can help you in this by giving it the instruction to only describe what is in the frame. 4/ Patience Well, it can get costly to be patient, but even if you repeat the same structure, sometimes changing one word can still throw the entire thing out and totally change the aesthetics of your scene. It is by nature extremely consistent if you conserve most words, but sometimes it happens. In those situations, trace your steps back and try to figure out which words are triggering a larger change. 5/ Documenting When I started "Kitsune" (and did the same for all others), the first thing I did was start a Figjam file so I could save the successful prompts and come back to them for future reference. Why Figjam? So I could also upload 1 to 4 generations from this prompt, and browse through them in the future. 6/ VEO is the Midjourney of video Currently, no text-to-video tool (Minimax being the closest behind) gave me a feeling I could provide strong art directions and actually get them. I have been a designer for nearly 20 years, and art direction to me has been one of the strongest foundations of most of my work. Dark, light, happy, sad, colorful or not, it doesn't matter as long as you have a point of view and please...have a point of view. Recently watched a great video about the slow death of art direction in film (link in comments) and oh boy, did VEO 2 deliver on giving me the feeling I was listened. Try starting your prompts with different kinds of medium (watercolor for example), the mood you are trying to achieve, the kind of lighting you want, the dust in the rays of light, etc... which gets me to the next one 7/ You can direct your colors in VEO It's as simple as mentioning the hues you want to have in the final result, in which quantity, and where. When I direct shots, I am constantly describing colors for two reasons: 1. Well, having a point of view and 2. reaching better consistency through text-to-video. If I have a strong and consistent mood but my character is slightly different because of text-to-video, the impact won't be dramatic because a strong art direction helps a lot with consistency. 8/ Describe your life away Some people asked me how I achieved a good consistency between shots knowing it's only text-to-video and the answer is simple: I describe my characters, their unique traits, their clothing, their haircut, etc..anything which could help someone visually impaired have a very precise mental representation of the subject. 9/ But don't describe too much either... It would be magical if you could stuff 3000 words in the window and have exactly what you asked for, right? Well, it turns out VEO is amazing with its prompt adherence, but there is always a moment where it starts dropping animations or visual elements when your prompt stretches for a tad too long. This actually happens way before the character limit allowed by VEO is reached, so don't overdo it, it's no use and will play against the results. For info, 200-250 words seems like a sweet spot! 10/ Natural movements but... VEO is great with natural movements and this is also one of the reasons why I used it so extensively: people walking don't walk in slow-motion. That being said, don't try to be too ambitious on some of the expected movements: multiple camera movements won't work, full 360 revolutions around a subject won't work, anime-style crazy camera movements won't work, etc... what it can do is already great, but there are still some limitations...
1:56

VEO 2 by Google DeepMind : MY CHEAT SHEET Alright, so after 500h-ish spent on VEO and giving birth to both "Kitsune" and "Banished", tons of people asked for a making-of. Instead, I decided to give you what I actually know of VEO 2 to this day. Please share! it's made to be spread around! 1/ If you're not using a LLM (Gemini, ChatGPT, whatever), you're doing it wrong. VEO 2 currently has a sweet spot when it comes to prompt length: too short is poor, too long drops information, action, description etc. I did a lot of back and forth to find my sweet spot, but once I got in a place I thought felt right, I used a LLM to help me keep my structure, length, and help me draft actions. I would then spent an extensive amount of time tweaking, iterating, removing words, changing order, adding others, but the draft would come from a LLM and a conversation I built and trained to understand what my structure looked like, what was a success, or a failure. I would also share the prompts working well for further reference, and sharing the failures also for further reference. This would ensure my LLM conversation became a true companion. 2/ Structure, structure, structure Structure is important. Each recipe is different but same as any GenAI text-to something, it looks like the "higher on the prompt has more weight" rule applies. So, in my case I would start by describing the aesthetics I am looking for, time of day, colors, mood, then move to camera, subject, action, and all the rest. Once again, you might have a different experience but what is important is to stick to whatever structure you have as you move forward. Keeping it organized also makes it easier to edit later. 3/ Only describe what you see in the frame If you have a character you want to keep consistent, but you want a close-up on the face for example, your reflex will be to describe the character from head to toe and then mention you want a close-up...It's not that simple. If I tell VEO I want a face close-up but then proceed to describe the character's feet, the close-up mention will be dropped by VEO... Once again, the LLM can help you in this by giving it the instruction to only describe what is in the frame. 4/ Patience Well, it can get costly to be patient, but even if you repeat the same structure, sometimes changing one word can still throw the entire thing out and totally change the aesthetics of your scene. It is by nature extremely consistent if you conserve most words, but sometimes it happens. In those situations, trace your steps back and try to figure out which words are triggering a larger change. 5/ Documenting When I started "Kitsune" (and did the same for all others), the first thing I did was start a Figjam file so I could save the successful prompts and come back to them for future reference. Why Figjam? So I could also upload 1 to 4 generations from this prompt, and browse through them in the future. 6/ VEO is the Midjourney of video Currently, no text-to-video tool (Minimax being the closest behind) gave me a feeling I could provide strong art directions and actually get them. I have been a designer for nearly 20 years, and art direction to me has been one of the strongest foundations of most of my work. Dark, light, happy, sad, colorful or not, it doesn't matter as long as you have a point of view and please...have a point of view. Recently watched a great video about the slow death of art direction in film (link in comments) and oh boy, did VEO 2 deliver on giving me the feeling I was listened. Try starting your prompts with different kinds of medium (watercolor for example), the mood you are trying to achieve, the kind of lighting you want, the dust in the rays of light, etc... which gets me to the next one 7/ You can direct your colors in VEO It's as simple as mentioning the hues you want to have in the final result, in which quantity, and where. When I direct shots, I am constantly describing colors for two reasons: 1. Well, having a point of view and 2. reaching better consistency through text-to-video. If I have a strong and consistent mood but my character is slightly different because of text-to-video, the impact won't be dramatic because a strong art direction helps a lot with consistency. 8/ Describe your life away Some people asked me how I achieved a good consistency between shots knowing it's only text-to-video and the answer is simple: I describe my characters, their unique traits, their clothing, their haircut, etc..anything which could help someone visually impaired have a very precise mental representation of the subject. 9/ But don't describe too much either... It would be magical if you could stuff 3000 words in the window and have exactly what you asked for, right? Well, it turns out VEO is amazing with its prompt adherence, but there is always a moment where it starts dropping animations or visual elements when your prompt stretches for a tad too long. This actually happens way before the character limit allowed by VEO is reached, so don't overdo it, it's no use and will play against the results. For info, 200-250 words seems like a sweet spot! 10/ Natural movements but... VEO is great with natural movements and this is also one of the reasons why I used it so extensively: people walking don't walk in slow-motion. That being said, don't try to be too ambitious on some of the expected movements: multiple camera movements won't work, full 360 revolutions around a subject won't work, anime-style crazy camera movements won't work, etc... what it can do is already great, but there are still some limitations...

Henry Daubrez 🌸💀

30,841 просмотров • 1 год назад

The Great Equalizer: How I Iterated Through 90+ Strategies to Automate My Financial Freedom ninety strategies sounds like a death wish but it is actually the only way to find your edge in a market designed to liquidate you. most traders are out here gambling with their rent money while the big players are using automated systems to harvest their liquidations. i know this because i spent hundreds of thousands of dollars on developers for apps thinking i could never code myself. i was getting wrecked by over trading and watching my accounts hit zero while i slept. code became the great equalizer for me because it removed the emotion that was killing my bankroll. i decided to learn to code live so i could iterate to success and now i have fully automated systems trading for me instead of getting liquidated by every wick. i just saw someone lose ten million dollars in a single month because they were trading by hand and got addicted to the screen. you have to understand that if you are not automating you are the exit liquidity for someone who is. the reality of advanced futures trading is not about finding one holy grail bot that prints money forever. it is about research and back testing until you find a strategy that has a statistical advantage. one of the most slept on concepts is variable risk scaling where you actually change your position size based on how volatile the market is. instead of just betting the same amount every time you increase your size when volatility is low and scale back when the market starts moving like crazy. this keeps you in the game during the draw downs that usually wipe people out. most people do the opposite and revenge trade with bigger size when they are losing which is the fastest way to the cemetery. i used to think i needed to be the smartest guy in the room to make this work but i realized i just needed to be the most disciplined with my risk parameters. there is a secret hidden in funding rates and basis trading that most retail traders never even look at. while everyone else is trying to guess if bitcoin is going to the moon or the floor you can actually make consistent money through funding rate arbitrage. you basically buy the asset in the spot market and simultaneously sell it in the futures market when the funding rate is high. you just sit there and collect the interest payments from the gamblers who are over leveraged on the other side. it is basically free money if you can manage the fees and keep your execution precise. i used to ignore these low yield plays because i wanted the big home runs but those home runs usually came with massive strikeouts. now i look for these carry trades as a way to keep the equity curve moving up and to the right while others are sweating over every price change. most traders fail because they use lagging indicators and expect them to predict the future with one hundred percent accuracy. the truth is that even the best trend following strategies like the golden cross or moving average crossovers only have about sixty five percent accuracy. you have to combine these with filters like the average directional index or relative strength index to make sure you are not just buying a fake breakout. a lot of people get chopped up in sideways markets because they do not have a trend strength filter to tell them to stay out of the trade. i learned to use multiple time frames to confirm my breakouts because if the one hour and the four hour charts are not saying the same thing then the trade is probably a trap. you have to be a searcher looking for those golden nuggets of alpha buried in mountains of data. i used to think that machine learning and genetic algorithms were just buzzwords that did not actually work for trading. then i realized that the 1990s tech trap is real and if you are still using basic indicators without any optimization you are decades behind. genetic algorithms are wild because they simulate natural selection to find the best parameters for your strategy through trial and error. you can actually build an environment where your bot learns from its own mistakes and optimizes its decision making process over time. i spent so much time thinking i was not smart enough to do this but once i started iterating live i found that the machines are much better at following rules than i ever was. code is the only way to compete with the high frequency firms that are looking for any tiny mispricing in the order book. slippage and bad execution will eat your profits faster than a bad trade ever could if you are not careful. most people just hit the market buy button and pay the spread and the fees without a second thought. you should be using smart order routing and limit orders to capture the bid ask spread instead of paying it to the market makers. i started using time weighted average price execution to spread my larger orders out over time so i did not move the market against myself. it is these tiny details in execution that separate the professional quants from the people who are just playing around. i had to learn this the hard way after losing a fortune on bad entries and exits that could have been avoided with a few lines of code. the ultimate goal of all of this is to build a compounding machine that grows your capital while you are living your life. you have to automate the reinvestment of your profits so that your position sizes grow as your account grows without you having to manually adjust anything. i like to use automated compounding algorithms that take a portion of my wins and put them back into the systems that are performing the best. this creates a snowball effect where your returns start to accelerate as the base capital increases. it took me years to realize that i did not need to be at the desk for eighteen hours a day to make life changing money. i just needed to build a system that was smarter and more disciplined than my own human brain. cross asset skew and volatility surface arbitrage are where the real quants play when the market gets efficient. you can look for mispricings between highly correlated assets like bitcoin and ethereum and trade the spread between them. when one asset gets overvalued relative to the other you short the leader and long the laggard until they revert back to the mean. this is a much safer way to trade because you are not betting on the direction of the market but rather the relationship between two assets. i spent a lot of money trying to guess the next big move before i realized that trading the relationship between assets was much more consistent. iteration is the only way to find these winks in the market that the average trader is completely blind to. it is a cold world in finance and most people are out here trying to step on your neck to get ahead. i believe that sharing this knowledge is important because code is the only thing that can give a regular person a fighting chance against the institutions. i started from zero and learned everything through failing and losing money until i finally figured out how to automate. now i spend my time building and testing instead of worrying about the next liquidation candle. you have to decide today if you want to keep being the exit liquidity or if you want to start building your own systems. the tools are all there and the data is accessible if you are willing to put in the work and stop negotiating with yourself. successful trading is not about being lucky it is about being prepared and having a system that can handle any market regime. whether the market is in a bull run or a total crash your bots should know exactly what to do based on the rules you have coded into them. i use risk weighted allocation to make sure that my capital is always moving toward the strategies with the highest sharp ratio and the lowest volatility. this keeps the portfolio stable even when the crypto market is going through its typical insane swings. i finally found peace in this game because i know that my automated systems are following the math while everyone else is following their feelings. code is the great equalizer and it is time for you to start using it to protect your future and build your empire there are over ninety strategies you can test and most of them will not work for your specific style but you only need one or two to change your life. i have built a fat list of ideas from research and i spend every day back testing and refining them to stay ahead of the curve. do not let the fear of coding stop you from taking control of your financial destiny because i am living proof that anyone can learn. i would rather spend my time iterating to success than getting liquidated by some random news event that i could not predict. the journey from losing hundreds of thousands to fully automated success was long but it was the best investment i ever made. keep your heart open and lead with love in this game and i promise the universe will start passing you those golden nuggets of alpha you have been searching for
2:40:29

The Great Equalizer: How I Iterated Through 90+ Strategies to Automate My Financial Freedom ninety strategies sounds like a death wish but it is actually the only way to find your edge in a market designed to liquidate you. most traders are out here gambling with their rent money while the big players are using automated systems to harvest their liquidations. i know this because i spent hundreds of thousands of dollars on developers for apps thinking i could never code myself. i was getting wrecked by over trading and watching my accounts hit zero while i slept. code became the great equalizer for me because it removed the emotion that was killing my bankroll. i decided to learn to code live so i could iterate to success and now i have fully automated systems trading for me instead of getting liquidated by every wick. i just saw someone lose ten million dollars in a single month because they were trading by hand and got addicted to the screen. you have to understand that if you are not automating you are the exit liquidity for someone who is. the reality of advanced futures trading is not about finding one holy grail bot that prints money forever. it is about research and back testing until you find a strategy that has a statistical advantage. one of the most slept on concepts is variable risk scaling where you actually change your position size based on how volatile the market is. instead of just betting the same amount every time you increase your size when volatility is low and scale back when the market starts moving like crazy. this keeps you in the game during the draw downs that usually wipe people out. most people do the opposite and revenge trade with bigger size when they are losing which is the fastest way to the cemetery. i used to think i needed to be the smartest guy in the room to make this work but i realized i just needed to be the most disciplined with my risk parameters. there is a secret hidden in funding rates and basis trading that most retail traders never even look at. while everyone else is trying to guess if bitcoin is going to the moon or the floor you can actually make consistent money through funding rate arbitrage. you basically buy the asset in the spot market and simultaneously sell it in the futures market when the funding rate is high. you just sit there and collect the interest payments from the gamblers who are over leveraged on the other side. it is basically free money if you can manage the fees and keep your execution precise. i used to ignore these low yield plays because i wanted the big home runs but those home runs usually came with massive strikeouts. now i look for these carry trades as a way to keep the equity curve moving up and to the right while others are sweating over every price change. most traders fail because they use lagging indicators and expect them to predict the future with one hundred percent accuracy. the truth is that even the best trend following strategies like the golden cross or moving average crossovers only have about sixty five percent accuracy. you have to combine these with filters like the average directional index or relative strength index to make sure you are not just buying a fake breakout. a lot of people get chopped up in sideways markets because they do not have a trend strength filter to tell them to stay out of the trade. i learned to use multiple time frames to confirm my breakouts because if the one hour and the four hour charts are not saying the same thing then the trade is probably a trap. you have to be a searcher looking for those golden nuggets of alpha buried in mountains of data. i used to think that machine learning and genetic algorithms were just buzzwords that did not actually work for trading. then i realized that the 1990s tech trap is real and if you are still using basic indicators without any optimization you are decades behind. genetic algorithms are wild because they simulate natural selection to find the best parameters for your strategy through trial and error. you can actually build an environment where your bot learns from its own mistakes and optimizes its decision making process over time. i spent so much time thinking i was not smart enough to do this but once i started iterating live i found that the machines are much better at following rules than i ever was. code is the only way to compete with the high frequency firms that are looking for any tiny mispricing in the order book. slippage and bad execution will eat your profits faster than a bad trade ever could if you are not careful. most people just hit the market buy button and pay the spread and the fees without a second thought. you should be using smart order routing and limit orders to capture the bid ask spread instead of paying it to the market makers. i started using time weighted average price execution to spread my larger orders out over time so i did not move the market against myself. it is these tiny details in execution that separate the professional quants from the people who are just playing around. i had to learn this the hard way after losing a fortune on bad entries and exits that could have been avoided with a few lines of code. the ultimate goal of all of this is to build a compounding machine that grows your capital while you are living your life. you have to automate the reinvestment of your profits so that your position sizes grow as your account grows without you having to manually adjust anything. i like to use automated compounding algorithms that take a portion of my wins and put them back into the systems that are performing the best. this creates a snowball effect where your returns start to accelerate as the base capital increases. it took me years to realize that i did not need to be at the desk for eighteen hours a day to make life changing money. i just needed to build a system that was smarter and more disciplined than my own human brain. cross asset skew and volatility surface arbitrage are where the real quants play when the market gets efficient. you can look for mispricings between highly correlated assets like bitcoin and ethereum and trade the spread between them. when one asset gets overvalued relative to the other you short the leader and long the laggard until they revert back to the mean. this is a much safer way to trade because you are not betting on the direction of the market but rather the relationship between two assets. i spent a lot of money trying to guess the next big move before i realized that trading the relationship between assets was much more consistent. iteration is the only way to find these winks in the market that the average trader is completely blind to. it is a cold world in finance and most people are out here trying to step on your neck to get ahead. i believe that sharing this knowledge is important because code is the only thing that can give a regular person a fighting chance against the institutions. i started from zero and learned everything through failing and losing money until i finally figured out how to automate. now i spend my time building and testing instead of worrying about the next liquidation candle. you have to decide today if you want to keep being the exit liquidity or if you want to start building your own systems. the tools are all there and the data is accessible if you are willing to put in the work and stop negotiating with yourself. successful trading is not about being lucky it is about being prepared and having a system that can handle any market regime. whether the market is in a bull run or a total crash your bots should know exactly what to do based on the rules you have coded into them. i use risk weighted allocation to make sure that my capital is always moving toward the strategies with the highest sharp ratio and the lowest volatility. this keeps the portfolio stable even when the crypto market is going through its typical insane swings. i finally found peace in this game because i know that my automated systems are following the math while everyone else is following their feelings. code is the great equalizer and it is time for you to start using it to protect your future and build your empire there are over ninety strategies you can test and most of them will not work for your specific style but you only need one or two to change your life. i have built a fat list of ideas from research and i spend every day back testing and refining them to stay ahead of the curve. do not let the fear of coding stop you from taking control of your financial destiny because i am living proof that anyone can learn. i would rather spend my time iterating to success than getting liquidated by some random news event that i could not predict. the journey from losing hundreds of thousands to fully automated success was long but it was the best investment i ever made. keep your heart open and lead with love in this game and i promise the universe will start passing you those golden nuggets of alpha you have been searching for

Moon Dev

11,126 просмотров • 5 месяцев назад

I Spent $100k On Developers Before Learning This: Build Your AI Bot Today the blueprint to building your first ai trading bot without a degree or a single clue where to start is hidden in plain sight. most people think you need a stanford degree or some crazy math background to build these systems but i spent ten years in tech scared to code for that exact reason. i thought it was only for the geniuses and the nerds while i was just a guy who played video games and wanted his time back the reality is that code is the great equalizer because it doesn't care who you are or where you came from. i lost hundreds of thousands of dollars hiring developers who did shoddy work and i lost even more through liquidations and over trading because i was too emotional to follow my own rules. i knew i had to automate everything if i wanted to survive this game so i decided to learn live on youtube and iterate my way to success everyone is looking for the holy grail indicator that prints money while they sleep but they are looking in the wrong place. the real secret isn't a magical line on a chart but a process i call the rbi system which stands for research backtest and implement. most traders fail because they try to build a bot before they even know if their strategy worked in the past which is basically just gambling with extra steps you have to start with deep research into a strategy like supply and demand zones where you buy where the banks buy and sell where they sell. once you have a solid idea you must backtest it against years of data to see if it actually has an edge. if it doesn't work in the past it definitely won't work in the future but if it shows promise then you move to the implementation phase with small size there is a hidden cost to automation that can wipe out your profits before you even place a trade if you aren't careful. i found myself overusing api credits and running up a massive bill just to fetch wallet balances and token lists. if your bot is calling the exchange every five seconds just to see how much money you have you are essentially burning cash for no reason you can use ai tools like cursor to help you write the python code even if you are a total beginner. i still use ai to explain complex functions and identify where my code is being inefficient or chewing through credits. i had to refactor my entire dashboard and timer logic to only check balances every thirty minutes instead of every few seconds to save those precious credits the man who made thirty one billion dollars in the markets had one rule he never broke throughout his entire career. jim simons was the greatest algorithmic trader to ever live and he proved that systems will always beat human intuition over a long enough timeline. his secret wasn't some complex formula that no one else could understand but a commitment to a specific way of thinking simons always said you just have to make your systems better and better because that is what everyone else is trying to do. the game never really ends because the markets are always evolving and your edge will eventually decay if you don't iterate. this is why i build in public and show every step of the process because the iteration is where the actual money is made the reason you get liquidated isn't the market or the whales or some conspiracy against your small account. the real reason is the conversation you have with yourself at two in the morning when you are down on a trade and decide to move your stop loss. humans are built for survival not for trading and our emotions like fomo and fear will always sabotage our results when you automate your trading you are essentially signing a non negotiable contract with yourself that the bot will execute without question. if the plan says to sell fifty percent in an uptrend and ninety five percent in a downtrend the bot does it every single time. it doesn't feel the panic when a red candle drops or the greed when a green one spikes it just follows the code i used to spend all day staring at screens chasing bars up and down thinking that more screen time equaled more profit. i got into trading to get my time back but i ended up becoming a slave to the charts until i finally learned to code. now i have fully automated systems trading for me instead of getting liquidated because i removed the weakest link in the system which was me you don't need to spend ten years learning how to code before you can start building your own trading bots. if you spend three to six months getting the gist of python and using ai to bridge the gap you can start building immediately. start with a simple supply and demand bot that looks for major coin trends and only enters when the odds are heavily in your favor by checking the trend of bitcoin ethereum and solana simultaneously you can ensure you aren't fighting the overall market direction. i look for at least two out of those three to be trending before my bot is even allowed to look for an entry. this simple filter alone can save you from thousands of dollars in paper cuts during choppy sideways markets if you can't fly then run and if you can't run then walk but by all means you must keep moving toward automation. the process of taking an idea out of your brain and putting it into a system is the most secretive and valuable skill in the world. don't follow the pack and try to solve the same problems as everyone else but find your own edge and code it into existence the deal you make with yourself at the start of your journey is what determines if you will actually make it or not. i made a contract with myself to learn live and show everything because i believe that transparency is the only way to truly learn this craft. stick to your plan and iterate every single day because the systems you build today are the equalizers that will change your life tomorrow
50:50

I Spent $100k On Developers Before Learning This: Build Your AI Bot Today the blueprint to building your first ai trading bot without a degree or a single clue where to start is hidden in plain sight. most people think you need a stanford degree or some crazy math background to build these systems but i spent ten years in tech scared to code for that exact reason. i thought it was only for the geniuses and the nerds while i was just a guy who played video games and wanted his time back the reality is that code is the great equalizer because it doesn't care who you are or where you came from. i lost hundreds of thousands of dollars hiring developers who did shoddy work and i lost even more through liquidations and over trading because i was too emotional to follow my own rules. i knew i had to automate everything if i wanted to survive this game so i decided to learn live on youtube and iterate my way to success everyone is looking for the holy grail indicator that prints money while they sleep but they are looking in the wrong place. the real secret isn't a magical line on a chart but a process i call the rbi system which stands for research backtest and implement. most traders fail because they try to build a bot before they even know if their strategy worked in the past which is basically just gambling with extra steps you have to start with deep research into a strategy like supply and demand zones where you buy where the banks buy and sell where they sell. once you have a solid idea you must backtest it against years of data to see if it actually has an edge. if it doesn't work in the past it definitely won't work in the future but if it shows promise then you move to the implementation phase with small size there is a hidden cost to automation that can wipe out your profits before you even place a trade if you aren't careful. i found myself overusing api credits and running up a massive bill just to fetch wallet balances and token lists. if your bot is calling the exchange every five seconds just to see how much money you have you are essentially burning cash for no reason you can use ai tools like cursor to help you write the python code even if you are a total beginner. i still use ai to explain complex functions and identify where my code is being inefficient or chewing through credits. i had to refactor my entire dashboard and timer logic to only check balances every thirty minutes instead of every few seconds to save those precious credits the man who made thirty one billion dollars in the markets had one rule he never broke throughout his entire career. jim simons was the greatest algorithmic trader to ever live and he proved that systems will always beat human intuition over a long enough timeline. his secret wasn't some complex formula that no one else could understand but a commitment to a specific way of thinking simons always said you just have to make your systems better and better because that is what everyone else is trying to do. the game never really ends because the markets are always evolving and your edge will eventually decay if you don't iterate. this is why i build in public and show every step of the process because the iteration is where the actual money is made the reason you get liquidated isn't the market or the whales or some conspiracy against your small account. the real reason is the conversation you have with yourself at two in the morning when you are down on a trade and decide to move your stop loss. humans are built for survival not for trading and our emotions like fomo and fear will always sabotage our results when you automate your trading you are essentially signing a non negotiable contract with yourself that the bot will execute without question. if the plan says to sell fifty percent in an uptrend and ninety five percent in a downtrend the bot does it every single time. it doesn't feel the panic when a red candle drops or the greed when a green one spikes it just follows the code i used to spend all day staring at screens chasing bars up and down thinking that more screen time equaled more profit. i got into trading to get my time back but i ended up becoming a slave to the charts until i finally learned to code. now i have fully automated systems trading for me instead of getting liquidated because i removed the weakest link in the system which was me you don't need to spend ten years learning how to code before you can start building your own trading bots. if you spend three to six months getting the gist of python and using ai to bridge the gap you can start building immediately. start with a simple supply and demand bot that looks for major coin trends and only enters when the odds are heavily in your favor by checking the trend of bitcoin ethereum and solana simultaneously you can ensure you aren't fighting the overall market direction. i look for at least two out of those three to be trending before my bot is even allowed to look for an entry. this simple filter alone can save you from thousands of dollars in paper cuts during choppy sideways markets if you can't fly then run and if you can't run then walk but by all means you must keep moving toward automation. the process of taking an idea out of your brain and putting it into a system is the most secretive and valuable skill in the world. don't follow the pack and try to solve the same problems as everyone else but find your own edge and code it into existence the deal you make with yourself at the start of your journey is what determines if you will actually make it or not. i made a contract with myself to learn live and show everything because i believe that transparency is the only way to truly learn this craft. stick to your plan and iterate every single day because the systems you build today are the equalizers that will change your life tomorrow

Moon Dev

11,726 просмотров • 5 месяцев назад