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January 15, 2018 5 min read
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Want to look shredded while maintaining a fun and active social life? Do it by hitting the gym hard only 3 days per week! Here's the plan.

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January 15, 2018 5 min read
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Maybe you have time to spend two hours a day, every day, in the gym. If that's the case, go ahead and focus on your calves today, just for the hell of it. Then you can do that mind-numbing hour on the elliptical tomorrow. And, instead of going to the beach this weekend with your friends, you can hit the weights.

This hardcore program might work for now, but at some point a job, a girl, or your social life (remember that?) will get in the way of that seven-day-a-week gym habit you've been cultivating. And when it does, you can either stay jacked, or go soft. The secret to remaining in that more desirable group is having an effective three-day training split.

Now, I'm not talking about the everyday back and biceps/chest and triceps/legs split everybody does. You could do that in your sleep. To stay fit—and even get bigger—by working out only three days a week, you need something more intense. This plan, designed by certified strength and conditioning specialist Chris Smith, is exactly what you need.

Instead of dividing workouts by muscle groups, Smith combines them into a trio of killer full-body sessions. That's right; the most effective training split isn't a "split" at all. It may sound crazy, but you know what's crazier? Missing out on parties, date nights, and your nephew's soccer game because you had to lift! If you're ready to spend more time getting out than working out, here's how to do it.

This three-day program targets your entire body every workout. Smith swears by this no-split technique for one simple reason: "High-frequency training exposes muscle fibers to a stimulus more often, which can lead to more muscle growth," he says.

"High-frequency training exposes muscle fibers to a stimulus more often, which can lead to more muscle growth."

Think about it. Instead of hitting your legs just once per week, those quads you targeted with front squats during the first workout will be called to duty again when you do back squats a couple days later. And they'll be up for it. As Smith explains, "You're breaking down the muscle without annihilating it, so it's ready to work again in a day or so."

Saturday, Jul 7th 2018 5-Day Forecast
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Thierry Henry and Eden Hazard console emotional Neymar following Belgium's victory over Brazil in World Cup quarter-finals

Brazil crashed out of the World Cup after losing 2-1 to Belgium on Friday night Crossed Arrows Diamond Cigar Band Ring Pink amp; Purple Foundrae v4ui70
Brazil star Neymar showed his emotions following the final whistle in Kazan

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Published: 18:51 EDT, 6 July 2018 | Updated: 08:12 EDT, 7 July 2018


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They may have just booked their place in the World Cup semi-finals , but Thierry Henry and Eden Hazard were quickly on hand to comfort Neymar after Belgium beat Brazil .

The Red Devils overcame the tournament favourites 2-1 on Friday in Kazan, thanks to an own-goal from Fernandinho and a fierce strike from Manchester City's Kevin De Bruyne .

And after another World Cup campaign ended in disappointment for Neymar, the Large Remington Tote Bag in Neon Yellow Grained Calfskin Burberry XZDvoO
star was left inconsolable on the pitch at full-time.

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Thierry Henry and Eden Hazard consoled Neymar after Belgium beat Brazil 2-1 on Friday

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Henry was seen hugging an emotional Neymar before Hazard stepped in to replace him

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Chelsea winger Hazard impressed in the quarter-final clash against Neymar and Co

Belgium's and console at the final whistle



But Neymar wasn't alone as Henry and Hazard very kindly consoled the emotional Brazilian at the Kazan Arena following the entertaining quarter-final clash.

Former Arsenal striker Henry was initially filmed hugging Neymar before Chelsea winger Hazard stepped in and comforted him instead.

Brazil were dumped out of the World Cup following a very impressive first-half display by Roberto Martinez's side.

AI is an incredible tool when it’s applied correctly. When we use artificial intelligence to augment our own intelligence, our skills are amplified but remain intact. It’s sometimes called intelligence amplification (IA). For example, augmented vision is a concept of layering data on top of what we already see. Think of real-time Yelp reviews in your line of sight when you walk in front of a café. It doesn’t replace our underlying vision.

Related: Robots May Replace Some Jobs, But Your Human Team Members Should Be There to Guide Them

Here are three simple ways to ensure your real intelligence isn’t entirely replaced by artificial intelligence anytime soon.

A calculator can be a time-saver, but it's not meant to replace our ability to do math. If you’re using a calculator or other mathematical tools as a crutch, try multiplication and division by hand. What is 286 multiplied by 9? Or 142,500 divided by 4,655?

Our ability to do basic math will ensure we don’t forget how to calculate a tip, validate the total amount on an invoice or billor convert teaspoons to tablespoons when cooking.

Google Maps and Waze are pervasive today. These apps are standard operating procedure for Uber or Lyft drivers. The intelligent applications are meticulously plotting out each left and right turn, and updating routes in real-time. If you’re using this form of AI each time you get from Point A to Point B, try looking at the route on a map and then navigating to the destination on your own.

Reading maps and navigating from one place to another builds spatial reasoning skills (i.e., seeing with our mind’s eye). In contrast, GPS systems allow us to follow directions without assembling a picture of where we’ve been.

The irony is that in the pursuit of technological advancement, we may actually lower our intelligence collectively. We are absorbing more and more content. We download podcasts, scan social newsfeeds, search the internetand read online publications. These activities are typically bite-sized and done while multi-tasking. The trouble is that we are neglecting deep processing, which is more often associated with reading long-form books. Deep processing is the brain’s ability to focus, remember and build meaning through previous knowledge.

Related: Ready or Not, It's Time to Embrace AI

Try a brain test such as Cambridge Brain Sciences to gauge your short-term memory, reasoningand verbal ability. You can establish a baseline in order to better assess if you’re trending downward.

With the leaders of Facebook, Googleand other influential technology companies investing incredible sums in artificial intelligence, you might argue basic skills are becoming obsolete in the digital age. Maybe we can offload several forms of intelligence. However, the benefits are likely to have other setbacks. Case in point: It would be a shame if the advancement in driverless cars renders current or future generations unable to drive on their own should the need arise.


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» » How to plan, strategize and execute
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Productivity on by Daniel Gold
How many times have you found yourself saying any one of the following expressions:

There’s never enough time in the day? I don’t have enough time to do this! If I just had 15 more minutes, I could…

One of my greatest adult life lessons came to me during my first year of law school. A professor of mine came up to me as I finally surfaced from the library after studying for many hours. She saw the look of mental exhaustion all over my face. She asked if I was okay, and I proudly told her I had been studying for four hours. She looked at me, smirked, and said I was mistaken in how I was managing my time. She said, “Daniel – law school, like life is a marathon and not a sprint. Pace yourself and have patience. If you don’t, you’ll just burn yourself out.” It was a lesson I often think about to this day.

I know many of you have felt the same way. I know that so many of you have felt overwhelmed at some point in your lives. We get overwhelmed because we feel like we have no control over the clock’s incessant ticking.All of us – myself included – have felt at some point, like we’ve lostcontrolover our day.Suddenly, it’s 2:30 and we’re wondering what happened to the day. We’ve lost control either because we got distracted, we got interrupted, or wemistakenlythought we’d get more done by multitasking. Whatever it is, we felt like we’ve lost control.

But, the truth is that we do have control over how we manage the short amount of hours we have in our day.There is a way to make time our friend and not our enemy; or, at least treat time for what it is: something we cannot control.The three ways we can better control how we spend our time is by planning, strategizing, and executing.

Plan Planning is all about getting ready for success. It requires you to schedule time to figure out what your obligations are to yourself, your family, and your company. It further requires obtaining greater clarity and focus for your day, week, month and quarter. Successful planning sets the tone for how successful you will be. The reason why I think the Getting Things Done (GTD) methodology makes so much sense is because it asks you to perform a massive brain dump of everything you have on your mind and then place these tasks into buckets called contexts such as calls, emails, tasks on the computer, errands, et cetera. It allows you to understand which tasks are actuallyprojects which requires you to break down that task into separate smaller tasks.

Placing tasks into discreet buckets as opposed to one massive dump ;of just a bunch of tasks helps me understand what I need to get done and where I need to be in order to get it done. Placing action verbs in front of my task equally allows me to truly understand what is expected of me. For instance, “Create an outline for the ABC Corp presentation” is a whole lot better than just “ABC presentation”.





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