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RELAX WITH WHAT YOU EAT Those who find it easy to add size, will usually eat far leaner to keep their body fat level down. If you struggle to gain size, then that approach won’t be effective – your body needs far more calories in order to grow. Try to relax when it comes to your nutrition. The fact that you’re a hardgainer means you need more calories, so it’s okay to eat less ‘clean’. This doesn’t mean that you should just eat whatever you want and go completely off track, but it’s okay to be less strict. Your diet...

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The two do overlap at times but they can also be two different things. If you lack energy you will no doubt lack focus, but you can very easily lack focus while having adequate energy. Here's an example. Morning workouts can be hard for some people, and I used to struggle at times with them (my mind wasn’t keen on an early morning workout). I started using caffeine in my pre-workout shake and straight away I noticed the difference. Since using caffeine, I can honestly feel the difference in my focus levels – I feel more awake, more alert, and mentally ready...

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FIRST AND FOREMOST – DROP BODY FAT This is the most obvious tip, but it’s the most important. Focusing on dropping your overall body fat will allow you to see your abs. Body fat is what stops you seeing your abdominals, so you need to shift that. If you have high body fat levels, then don’t bother with sit ups or crunches, as that will simply not do a thing to help you with your 6 pack goals. Focus on high intensity interval training, which will help to blast away that unwanted fat. Remember, specific exercises will not reduce body...

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1) EAT FRESH, WHOLE FOODS You want to try and stick to fresh, whole foods, what do I mean by that? foods that haven't been modified - chicken, salmon, broccoli, carrots, orange, turkey breast, cod, sweet potato and so on. By avoiding processed/modified foods, you'll be cutting out a lot of fat, sugar, salt and food additives. I strongly believe that our bodies are designed to deal perfectly fine with natural foods, whereas they aren't designed to deal with all of the 'garbage' some supermarkets add to their products. So, my advice is to stick to natural, fresh, whole foods...

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THE AIRPORT AND FLIGHT The airport and the flight are about discipline – can you avoid having alcohol and a burger with chips before boarding? If you can’t then you’re going to struggle. It’s common to see people having a couple of beers while waiting for their flight, but a couple before can lead to a couple during the flight (or more). Being on a plane can easily dehydrate you, which will be made worse if you’re intoxicated. If you’re travelling purely for business, then you may well go straight from the airport to a meeting, so drinking alcohol before...

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