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.


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.



You Can’t Lie to Yourself

What’s up, readers? This is Demetrius, and I am back with another message. Today I want to talk about being real with yourself when it comes to your fitness lifestyle. There is a saying that goes, “You can lie to others, but you can’t lie to yourself”.  It means that you know who you truly are when you look yourself in the mirror at night.

I find this is even more true in present times since you can create a public image thanks to outlets such as Instagram, Twitter, and Facebook. We can create a whole reality that is not based on who we really are and sell it to the public. There’s also software such as Photoshop that can help us take this process one step further by allowing us to completely edit photos.

The problem with this is that the truth eventually comes to the surface. You meet someone and you present a false image to them. A year later, they get to know the real you and make the comment, ” You have really changed”. You didn’t change, they just found out that you aren’t who you pretended to be.

Another example of this in real time is online dating sites. If you are familiar with sites such as Plenty of Fish and OkCupid, then you are probably aware that people generally try to put their best foot forward in order to make a good first impression on a potential mate. A large part of this is the pictures one puts up on his or her profile. Suppose you meet someone online and decide to meet up in person. When you meet the person, they look 5 years older or are 50 pounds heavier than they are in the pictures. You would obviously feel lied to and wonder what else this person has lied to you about.

This relates to fitness, because humans have a tendency to want to be accepted and admired by others. Again, this is why people try to sway their public perception in ways such as talking about all of the good things they are doing or by posting pictures in the gym or in their workout gear. If you’re like me you, then you have noticed that people like this aren’t consistent. They aren’t in the gym day in and day out, and in they don’t make any significant progress from a physical or performance perspective. In many cases they will come to the gym for a few days and then take a few months off.

When you are really about this life you don’t have to post endless selfies or continuously talk yourself up. Of course you might do these things to motivate others and show them what’s possible, but you are not doing it solely to hear others tell you how great you are. At the end of the day, you can lie to others, but you can’t lie to yourself.


Protein Supplements Are a Waste of Money

Hello subscribers and new readers, this is Demetrius from DRichFitness. In my last post, I discussed fat burners and how the are not the end-all, be-all when it comes to permanent weight loss. Check it out if you already haven’t. Today I am going to be talking about protein powder, and how it benefits you even when all of these fitness gurus would have you believe it is a waste of money. As always, I am not a sponsored athlete, a doctor, or medical professional. Everything I say is based on my experiences and research.

The supplement industry does a great job of convincing you that you need their products in order to achieve your dream physique or fitness levels. The truth is anyone that who is an exceptional athlete or has an amazing physique has put years into building themselves into that person. It doesn’t happen overnight. The disconnect between people’s expectations from the advertisements and what they achieve from using protein powders is that they see these exceptional people and think that the only thing they did to get to that point is taking the supplements in the picture. Don’t get me wrong, I’ll be the first to admit that I used to think the same way before I understood that everything has a process.

With all of that being said, protein powder is a convenience. It is similar to a multivitamin in that if you already receive enough protein through your diet, then you don’t need to consume additional protein through supplements. At the same time, preparing meals comes with costs. First, there’s the cost of buying the meat (or other protein sources), which is steadily increasing. Then you have to prepare it before you can eat it. This time could be used to do other things, and can really start to add up if you are someone who eats 4-6 meals per day. You also have to take into account that protein sources have different digestion times in the body. For example, beef takes a long time to digest compared to something like chicken or fish. Lastly, once you have finished preparing and eating your food, you must wash the dishes and put them away.

All of these factors are why you would want to invest in a good protein supplement. Cost per serving of whey protein compared to that of other traditional protein sources is cheaper in many cases. There’s also less preparation and cleaning time, even if you’re someone who has to blend all of their shakes in a blender. Whey protein sources containing isolate and hydrolysate are going to be faster absorbed than your concentrate and casein proteins, because they have gone through a refinement process that makes them easier to digest. This means you are able to get a good amount of protein into your body quickly to jump start the recovery and muscle building process.

Since we know that this is a long process, we are not going to look at it on a daily basis, but instead on a monthly and yearly basis. No, this is not an anabolic steroid so you are not going to gain 20 pounds of muscle per year doing this (you also may not want to if you are a non-competitive bodybuilder). At the same time, if you are able to build between 3-5 pounds of muscle per year for 10+ years, you obviously are going to greatly improve your physique. Another way to look at this is that you are in this for the long-haul anyway, so you may as well do it the right way. The difference between two people who have been lifting for the same amount of time (minus differences in genetics) is that one person may be doing all of the right things (diet, supplements, training, rest) and the other person may not. This is what I believe separates me from most people in the gym. I’m not in the top 1% yet, but I know I can be if decide to take it to that extreme.

At the end of the day, protein powders are not anabolic steroids, but they can help jump start the anabolic (muscle building) process. If you are a natural bodybuilder, don’t compare yourself to those on enhancements. Do accept that you can still build a great physique, but it takes longer and you have a smaller margin of error. Let me know what you think in the comments. I’m out.