You Just Need Discipline

It’s been awhile, but I’m finally back. If there’s ever a time where I’m not active on my blog, then it’s because I’m extremely busy with life and something has to give. Also, I consistently workout throughout the year even if I’m not posting or talking about. Why am I telling you this? Because it’s relevant to my topic for today, and that is why you need to have discipline if your goal for this year is to get into shape or maintain your physique as we soon transition into the warmer seasons. A lot of people make motivational videos and give motivational speeches, but the reality is that motivation is fleeting. One day you have it, one day you don’t. Discipline on the other hand will get you where you need to be.

What is discipline?

To put it into my own words, discipline is doing the things that you don’t want to do, even when you don’t want to do them. Maybe you’re an athlete and you don’t want to go to practice, but you grab your gym and go anyway because you know that it will make you better. Perhaps you’re a bodybuilder or fitness/physique competitor, and you hate having to meal prep but you cook and prepare you meals anyway because you know the importance of having your macros on point when you are wanting to put you body into an environment conducive to building muscle and burning body fat.

To make this more applicable to most of my readers, you’re probably someone that just wants look good and feel good about yourself. You probably don’t feel the need to get to single digit body fat levels and hop on the stage (although we all have different goals here), but it’s also important for you to have discipline because most likely you are the only person holding yourself accountable.

There’s no coach yelling at you for eating that pizza when you were supposed to eat chicken and rice.

There’s no event where you’re going to be half naked on a stage under bright lights with people judging your physique.

Of course these are extreme examples of external motivators, but the point is that motivation wears off.

I’m my own biggest fan, and I can motivate myself more than anyone else can. I still have days where I don’t want to go to the gym, especially now that gyms are pretty crowded due to the New Year. I go anyway, because I believe in either getting closer to my goals or getting further away from them. Staying the same is not a concept that I live by. You are going to also have times where you don’t feel like working out, but you should go anyway. The funny thing is that you usually get a burst of motivation when you begin your workout and your blood is pumping.

In my next post I will be giving tips on how to build discipline and the process that I went to in order to get my discipline “muscles” to the level that they are currently at. If this post resonates with you, or you simply want to show your support, like it, subscribe, and share this post with others that you think can use this information. I’m out.




Overtraining: The Intro

Disclaimer: I am not a doctor or medical professional . Consult both of these people before starting any new dietary or exercise regiments. I am giving my researched opinion and experience, but anything you choose to do is your decision and I assume no legal responsibility.

What’s up everyone? In my last past I stated that I would be doing a series of posts about the concept of over training. This a controversial and confusing topic, because if you ask 10 people what over training is you will surely get a variety of answers. We have to take into account the fact that we all different genetic attributes that determine our rate of recovery and the amount of stress that workouts place on our bodies.

We must also consider that we lead different lifestyles. Some of you work 40-plus hour work weeks, have kids and don’t prepare your own meals. You consider it a good week if you average 5 hours of sleep a night and make it to the gym 3 days.

Others of you might have less obligations with your time and have an ample amount of time to meal prep and can work out as long as you want several times per week provided that you don’t feel fatigued from the previous day’s workout(s).

I’m not saying one is better or worse than the other because we all have bills to pay at the end of the day, I’m just giving a frame of reference.

I’m also not saying all people fall into one category or the other.

Both lifestyles have advantages and disadvantages. Person A might not have as much time to train as Person B, but all things being equal person A may have less risk of over training due to the fact that he or she might train with less intensity due to having less energy and working out less frequently.

Person B has more time to train than Person A, but might be at a higher risk of over training because he or she might train 4 plus days a week, at a very high intensity, for long periods of time.

Like I said, I’m generalizing here.

With all of this being said, I would define over training as exerting yourself at a higher rate than that of your recovery or:


This means something different for everyone, but the concept is the same. In the next post, I will give the factors that go into over training and how not being efficient in them can increase your risk. Thanks for reading.







New Series: Overtraining

What’s up everyone? I’m back, and I’m here to inform you about a new series I’m starting about over training. My background as an athlete, martial artist, and recreational bodybuilder puts me in a unique position to be able to talk about this topic.

I’ve been researching this topic since I was 16 years as I was always looking into ways to recover faster so that I could continue to push myself and improve in all aspects of my fitness.

I always wondered how some people were able to easily recover and train hard day in and day out with no noticeable drop in performance.

This research and personal experience has led me to a place where I feel confident about speaking on the subject of overtraining. I honestly haven’t been impressed nor satisfied with a lot of the information on the internet because it either sounds too vague or is positioned as part of a sales pitch for a new dietary supplement.

If you’re into no bullshit information then subscribe to my blog and stay tuned. I’m out.


Don’t Put People On a Pedestal

What’s up everyone, I’m back. This post is motivated by an observation I have made about the way people place other people on a pedestal. It’s apparent in all walks of life whether the person is a professional athlete, model, or even an everyday person you admire and aspire to be. Today I am going to talk about not only why you shouldn’t place these people on a pedestal but also how it can stunt your personal development.

To use a quick example, I heavily followed the YouTube fitness community between 2012- mid 2014. If you also were also into the community then you know who the major channels were around this time. I have considered myself an expert in getting into shape since 2010, so i mostly watched for the entertainment value and to see if anyone could teach me anything that I didn’t already know. As I watched videos and scrolled through the comments sections of these YouTube personalities I noticed all of them have hardcore fans that basically worship them. If anyone expressed a difference of opinion, they were verbally assaulted and called a “troll”.

I sometimes go to these channels to read the comments, and nothing has changed in 2017. It’s pretty sad, and this mentality isn’t just in the fitness community but also in the sports industry, entertainment industry, and people who are public figures based on their status. These celebrities are put on a figurative pedestal and are worshipped by their followers. A lot of it is due to the social programming aspect of people being trained to look up to people with high status. Another part of it is that most people are not natural leaders and gravitate towards people who demonstrate any hint of being a leader (even if said person has no tangible skills or knowledge).

The reason why you should not put people on a pedestal is that they are humans just like you. They eat, shit, and put on their pants the same as you, the only difference is that they might be better than you in one particular area of life. This doesn’t mean that you can’t develop yourself and become much better than average if you are willing to put in the work.

One thing that people don’t realize is that when you give another man or woman god-like status, it blinds you to the fact that they are not perfect, just like we aren’t.

Think about the professional athletes that take performance enhancing drugs but tell you that they are natural.

Or the people that are cool as long as you worship them but get mad as soon as you call them on their bullshit.

I don’t have to name any names, as I’m sure someone pops into your head as soon as I gave these examples.

I’m not here to bash anyone, whether it is high-status people or those who look up to them. There is a fine line between respecting what someone brings to the table and engaging in mindless hero-worship.

If you ever question whether you ever find yourself in a situation where you are defending said person from something another person says about them, ask yourself, “Am I doing this because the person challenging them is wrong or because I look up to (insert celebrity’s name)”. That will bring awareness to your situation and allow you to reevaluate you mentality.

I’m not saying don’t have mentors or respect the accomplishments of other people, but always do your own research before trusting anything someone tells you. It reminds me of a saying we had in the military “trust but verify”. The phrase sounds corny, but it reminds you that just because someone has been of upstanding character in the past, it doesn’t mean that it’s still the case today.

Anyway, I will have more posts up soon. I’m out.


The Hardest Part About Working Out

What’s up, everyone? This is Demetrius from DRichFitness, and I’m back once again with another powerful message. Today I want to talk about hard work and what it takes to accomplish a goal. The goal in this instance is working out and the obstacles we as bodybuilders, fitness enthusiasts, and athletes face in our pursuit of excellence.

Many people think that the it’s tough to fight through the burn to complete your set. You might envision the person screaming and slamming the weights on the ground at the end of the set.

Others might say it’s difficult to find the right combination of pre-workout supplements and pre-workout meals to fuel them during their workout.

I see it differently. I compare going to the gym to going to work. Some days I am excited and can’t wait to hit the weights. Other days I am feel unmotivated and begin to rationalize excuses of why I shouldn’t go.

I need to recover.

It’s just one workout.

I waited too late in the day, and the gym is going to be crowded when I get there.

These statements all have merit, but the problem arises when you use them everyday and decide to act on them.

Getting in your car and driving to the gym after everything you have been through during the day is by far the hardest part about working out. None of the other factors even come into play unless you actually go through the doors and go through the rigors of pushing yourself.

Genetics aside, the difference between people who accomplish their goals and those who don’t is that the people who consistently put in the work even when they don’t feel like it accomplish more in life.

When I feel unmotivated, I remind myself that there is someone out there that feels just like I do but is still going to workout that day. This is usually enough to light a fire under my ass and push me to stop being lazy.

As a matter of fact, I have worked out twice in less than 24 hours and will be going back to the gym in a few more hours to complete another workout.

Nobody said this is easy, but these weights ain’t going to lift themselves! I’m out.


How to Set a (SMART) Goal

What’s up everyone? I am Demetrius, and I have another message.  As I mentioned in this post, you need to set goals, because they literally give you purpose and direction in life. Without them you will literally accept any influential idea that comes your way, and these ideas are generally not formed with your self interest in mind. It’s a really good post, so go ahead and check it out and leave me feedback. Today I will be adding on to that post by showing you how to set a goal using the S.M.A.R.T. method. It is not an original idea of mine, but I have used it to achieve academic, personal, and professional goals.

What Is Smart?

Smart in this situation doesn’t mean intelligent, but the S.M.A.R.T. system is a great technique designed to help you set actionable goals. The acronym stand for specific, measurable, attainable, relevant, and timely. I will give a brief description of each


Specific means knowing exactly what you want to achieve. It’s not enough to want to lose weight because technically if you go to bed on an empty stomach you will be lighter when you wake up in the morning. A more specific goal is “I want to lose 20 pounds in 4 months”.


The measurable aspect of this process takes you specific goal (i.e. lose 20 pounds) and breaks it into smaller, shorter-term goals. In this situation you want to lose 20 pounds in the longer- term, so a short term goal would be to lose about 2 pounds a week. Smaller goals give you quick gratification and can keep you on track for your big goals, because you are able to see the progress that you are making.


Attainable is another way of asking if your goal is realistic. It may not be realistic for you to lose 100 pounds in 6 months, but it also shouldn’t take you 6 months to lose 6 pounds. You generally want to set your goals high so that you even if you don’t achieve it 100% percent, you push yourself at a higher level than if you had set a lower standard and easily achieved it.


This is where you basically have a gut-check moment and decide if the goal is really important to you. If your main priority is losing weight, then increasing your bench press might not be important to you during this time period. You need to be able to determine if a goal is relevant or not so that you’re not putting your time and energy into something that is a poor investment.


Putting a time limit to your goal makes it real. It’s easy to talk about what you’re going to do when you have no time limit. This is why you hear people say, “I’ll start my diet tomorrow” and a week later they still haven’t changed anything. When you set your goal to a time, it adds pressure and holds you accountable. This is a good thing because we perform better under a moderate amount of pressure compared to no pressure or too much pressure. This performance curve demonstrates my point.

HebbianYerkesDodson.svgThis is the Yerkes-Dodson law for those of you who are into science.

As you can see, the S.M.A.R.T. system has 5 components: specific, measurable, attainable, relevant, and timely. A good goal incorporates all 5 parts of this method and by doing so, you greatly increase the odds of accomplishing what you set out to do. Although this is a fitness-oriented blog, a lot of the stuff I talk about can be applied to life in general. You might want to design a website or learn a foreign language, but you can still take this information and use it how you see fit. A goal is a goal. Like, comment, subscribe.  I’m out.



Why You Need to Set Goals

What’s up everyone? This is Demetrius, and I’m back with another message. I find that am inspired to write when I’m going about my day and start to tap into my thoughts. I remember taking a college course a couple of years ago that compared having goals to taking a vacation and knowing exactly where you want to go and how you are going to get there. The alternative to this is of course hopping in your car and burning up your gas and hoping for the best. I’m sure you can tell I’m going to be talking about the importance of setting goals today.

Most people spend their whole lives basically on a hamster wheel. They don’t know what they want out of life so they chase after whatever looks cool at the moment. Or they find a short burst of motivation to better their lives but stop working towards it when they are no longer having fun doing so. This person may also wonder if the payoff in the future is worth all of the time he or she is investing in the present tense.

There are many distractions that we can place the blame on. First, we can blame the shows we watch on television. Yes we have “reality” television where the lowest quality people (Teen Mom, 16 & Pregnant, Housewives of…) get all of the recognition, but there are also shows where being extremely obese and overweight is glorified. I’m not taking shots at people who have legitimate medical conditions that prevents them from losing weight, but I have no sympathy for people who are undisciplined.

We can also look at how we spend our time. I have sources here and here that suggest that the average adult spends between 2 to 3 hours on social media per day. These sources only include platforms such as YouTube, FaceBook, and Instagram. It doesn’t even account for those of us who spend time in front of the television. It should go without saying that this time could be better spent on activities that actually bring value to our lives such as working out, reading a book, or learning a new skill.

I could keep going with this, but the point I want to drive home is that we have more control over our lives than we would like to think. Some people try to deny this because it’s easier to blame others and our circumstances than it is to blame ourselves. Blaming ourselves is painful because we all like to believe that we are high achievers and winning at life. To say contrary is to directly attack our ego, and some people can’t handle that. A better way to view the situation is to understand that we are not where we want to be (whether financially, physically, relationships, etc.) due to us not knowing what we want. This is a freeing mindset to have and allows you to take steps toward becoming who you want to be. I will have a post up later this week about how to set a goal. It will be fitness-oriented, but you can apply the information to achieving any goal because it is the same process. Let me know what you think in the comments. I’m out.