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The Secrets of Creating a New You

www.ironmanmagazine.comLet’s face it: There’s never been a more perfect time to take action and get into amazing shape. With all of the information that we have on how to get in shape, there is no excuse for not doing it. Throw your “excuses” out the window. You can make it happen. It’s now or never!

Here’s a question for you: By this time next year, what has to happen in your life for you to feel excited about your physique progress? Take a moment to think about that in detail. It’s really important.

One thing that has to happen by this time next year is that you must be in better shape—with more muscle and less bodyfat than ever.

Am I right?

You may have made a New Year’s resolution to start training more intensely, feed your body with only quality foods and start taking your nutritional supplements. Was that the same resolution you made last year?

If you got into great shape—and stayed in great shape last year—congratulations! But if you didn’t, why didn’t things work out for you?

Perhaps you didn’t have enough time. Or you were confused about what to do. Or you got poor results from half-hearted efforts. Or you lacked motivation or energy while battling one of life’s unavoidable curve balls.

In a nutshell, perhaps you just got offtrack.

I’m not trying to bring you down. I’m going to lift you up! I’m just trying hit home with the fact that unless you change your plan of attack, you’re going to end up with exactly the same results every time. I’ll do everything I can to help you make sure that doesn’t happen.

The biggest problem people trying to build their bodies have is lack of a clear, concise plan. They try to eat whatever healthy food is available, but they often skip meals. They stroll around the gym doing exercises without much rhyme or reason, and they miss workouts. They also invest their hard-earned money in supplements but then only remember to take them a few times a week.

So how do you combat that muscle-destroying and fat-promoting inconsistency?

Here’s what I do: Each evening I write down all my Body Building Success Activities, or BSAs, as I call them. BSAs are a list of things I need to do every single day to propel me toward my physique goal.

For example, if my current goal is to gain eight pounds of muscle and lose eight pounds of fat in three months, I just work backward and ask myself, “What are the most important activities I need to do every single day in order to accomplish my goal?”

If you were trying to accomplish the same, this is what you might write in your notebook.


(Today’s Date)
BSA List

• Eat six nutrient-dense meals today. (Include six small boxes you can check off each time you have a meal.

• Perform 45 minutes of intense exercise. (This can be either cardio or weight training or both. Make sure to keep a training log.)

• Take my supplements. (Include a small supplement chart that you can check off each time you take your supplements throughout the day.)

•Get at least eight hours of rest.

Now all you do is simply check off your BSA list every day. Consider every check to represent a confidence-building win because with each check you’re taking one more step toward your big goal. Over time, the BSA lists will enable you to see clearly if you’re regularly forgetting to complete a key activity so you can make appropriate changes in your lifestyle. (Skipping workouts? Get a workout partner.)

Please try out my daily BSA technique to get and keep you on track this year. It’s worked wonders for me in all areas of my life.

—Lee Labrada


Editor’s note: For information on Labrada Nutrition products, visit

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