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Red Pill Theory5 things you can do to improve immediately. (self.TheRedPill)

submitted by [deleted]

Summary

This post is nothing new - few basic things you can do to improve yourself right now. I added few personal notes of how and why this things worked in my case. It might be useful for beginners and good reminder for old cats.

Body

Always be aware of your hierarchy of needs - but I doubt anyone here is in such a bad situation that he is not in position to do even this. So:

  1. Quit fapping

It is funny how regardless of all I did to improve my game and to go after poon, none of it works if I get back to my old friend named compulsive jerking off. Not chopping the bishop is giving me great ammount of energy and libido. Self doubt is not existent, same as introspection - it is almost gone, and I am much more less of an apologizing bitch. I am more assertive, my voice is deeper, body language stronger, and I want to fuck everything that moves and has tits.

Actually, my dick leads me than. If I look in my history of casual sex for last two years, something is very clear: every, single one, lay, I had in last two years, occured after I did not jerk for week or more. Every single approach I did, was done after I did not jerk off for week or more. Statistics are here and it's amazing.

I do not find useful if I do not fap at all. Once a week is best, so when I have a wish I do it on Sundays. Other days are not negotiable, and without edging as well.

2) Meditate

My big problem was that I was absent all the time. I was either scared about future, or dwelling over past. Both fucked up my body and mind, and I was less present. If you are not present it is even worse then if you are not at there at all. Without presence all I read is useless because I am not there to cultivate it. Presence is pre requsite for strong appearance and charismatic personality.

Consequentially, once when I stopped living in past or future times, I was able to, not just see problems and situations that I did not see before, I was able to focus on them and solve them. Effect was tremendous.

Meditation also helped me with reactiveness, which was another big issue for me. All the knowledge and social skills of the world is useless if you always say or something that's on top of your head.

I meditate 15 minutes a day. If I do it more, I do not feel more benefits. But, I am talking about 15 minutes of calm, present state. Sometimes it takes an hour to get there. Sometimes I also get frustrated and I quit (rare).

3) Lift

Suprisingly, right. Girls love muscles, you will be stronger and healthier, you will look younger longer and you will be more confident. So, lift, and do not be just meathead - do something else for sport as well or at least optimize your training to be efficient at rate of three times per week.

And when I say girls love muscles, then I mean it. Shit works like magic. While I believe fame or money or game can get you even easier between her legs, none of it can make her horny as muscles. And none of it will give her stronger orgasms.

I lift weights three times a week. I do not feel more benefits if I lift more then that. But often, the other days I am on the mat or in front of the boxing bag.

4) Save money

For education, enterpreneurship, single independent living in any major world city..well you will need more money then you can possibly save. I did not have enough money to start my own business even when I saved good percentage of my disposable income. My spending habits kept me three years in the same place. I had to achieve really great heights with saving to achieve something.

Not having enough will make you worry about future. It is hard to unleash your potential if you are on paycheck away from the street. First things must come first. Earn more and spend less. Make sure you have enough to live for six months in case you lose your job. If you want to start bussiness, do not invest anything that you can't say goodbye to. For Christ sake, stay out of big debt.

In case that you do not have a father who will just cash out 40 000 $ when you wish to open a company..prepare for something that will take a lot of balls and time to achieve and break through. Not enough money on account is probably no1 reason which hinders potential of so many guys. World spins around pussy and money and one of them is easy to get. Take a guess.

It is not fair and that is the way it is. Do not even think for a second in that direction.

5) Stop drinking alcohol

Maybe you are finally going to realize how Big City Saturday Night Life TM is shallow. You will also spend less money and eat less junk food. If you are like me, so few drinks become binge blackouts more then you are willing to admit, you will stop doing it as well. And find out what is that problem that you tried to solve with drinking. You will also get one more day during the week! Sunday is great when you stop drinking.

Most important of it all, you will forget what does term borrowed brass means. You will be you without booze.

And those tipsy chicks while you are sober will become so easy that you will think it's hidden camera show actually.

Conclusion

Do this for six months. Then see what changed and do you, and how, want to continue. I recommend, before you start:

Inform yourself about minimum effective dose. That is what you aim in just about everything. In everything we do there is number which is perfect - if we do less it's not effective; if we do more it is just time consuming with same effectivenes at best, and counter productive at worst. Start with more and then reduce.

Realize that going too radical about everything at once will make you quit soon. You can't just take this five things and start from Monday. Depends on how much work you need, you might burn. Take one thing, do it two weeks, add another one. When you have all five, do it for six months. And don't stop when you fail which you will. And it's normal, if you did all of this without one single exception at all times during six months well that's also not the best thing.

Sleep - not less then 7 hours a day. I learned the hard way that sleep deprivation is real thing. You can do all of this things, and even much more, but if you are chronically undersleeped you are not going to shine as much as you can. Minimum effective dose counts here as well.

Autistic dislaimer: some steps will change someone; to other it won't help at all. You should have at least basic ideas about what your problems are and how you should solve them. It should be obvious that if you are ripped as fuck that you don't need more weights, if you drink once a month that alcohol isn't root of your problem, and if you are filthy rich, saving money probably won't help you much.

edit: if there is interest, I can write in - depth version of this post where I can explain more about each of 5 things I mentioned here. Let me know.

English is far from my first language. Tolerate it. Thanks


[–]fitnessacctasdf 47 points48 points  (12 children)

Out of all of this I'd say not drinking is the best.

I've been cutting so I drink very rarely over the past 5+ months.

You have so much clarity, so much more time. Your body loves you for it.

Plus you're kind of a hipster in the sense that you don't conform to the cultural standard of getting wasted. It's like you're 'over' it. I say this because women have responded well when I tell them I almost never drink. I'm more... in control or whatever. Less desperate for the effects of alcohol.

[–]keytoimmortality 16 points17 points  (6 children)

Does nobody have the control to just drink in moderation? I go out with my friends (20y.o) and stick to 3-4 beers and am 100% fine the next day, zero hangover. I just make sure to drink a shit load of water before going out and also when I get home.

This way I don't entirely isolate myself from my friends by not drinking, and I get the social lubricative benefit of being a bit tipsy but still well composed enough to be sure my game isn't slipping.

From a bodybuilding perspective, studies have revealed having a few drinks in a night has no long lasting detrimental effect on test levels, only binge drinking does (would link but am on phone, simple google search should find the article). I've been gyming for 4 years natty and have made great strength and size gains while maintaining a lean physique all while drinking moderately on a Saturday night.

Another factor is just enjoying yourself while you're still young. Yeah I know, it may not be optimal for your health and you may only fire at 95% efficiency the day after.

Don't get me wrong, every now and again I'll exceed the 3-4 drink limit, but when you're old and decrepit sitting in a rocking chair, you'll want to be able to look back on your life and think "fuck I did some crazy shit when I was younger.." Rather than looking back with regret that you didn't have the fun you could have had.

[–]Zinamam 7 points8 points  (0 children)

Yeah having 3-4 good drinks and still saving money seems like a much more enjoyable experience, It's always good to remember the the night and having a good time with pals.

In saying that, there's nothing wrong with getting smashed but lots of people do it to talk to chicks when the real issue is not having enough confidence in real situations - which makes it even worse.

[–]Moldy_Gecko 8 points9 points  (1 child)

Not to mention when you go out, your game doesn't get sloppy.

[–]brinkcitykilla 14 points15 points  (0 children)

You'll also be able to revisit scenarios more clearly later on.

I used to get so drunk I'd forget how I managed hook up with someone or not remember what I did wrong that blew my chances.

[–]untitled_redditor 4 points5 points  (0 children)

I think the lifting thing is equally important. Men want women to lust for us. Having an amazing body gets their attention, and it's within all of our grasp. Also, being fit boosts your mental abilities, etc. Just one guys opinion.

[–]WhySoRuff 130 points131 points  (82 children)

What I've learned about nofap, smoking or any act meant to satisfy the need for instant gratification is that it has a psychological effect.I've been having a difficult year of on and off smoking. As soon as I have the first cig of the day I feel a worthlessness come over my whole body. Genuinely wanting to quit anything and knowing all the benefits you will reap, yet failing...is demoralizing.

As soon as I take a few hits I regret it and I feel my confidence drop. As for nofap, the next day I have this void in my chest similar to that sinking feeling. If you can erase the bad habits from your life, they act as building blocks for self worth and confidence. Cut out the unnecessary bullshit to set the foundation. Positive habits will be much easier to add into your life because you know your foundation is strong.

[–]Godtiermasturbator 84 points85 points  (23 children)

I wonder if it's also a dopamine drain...I'm no brain chemist but I do know the high from actual sex or accomplishing a big goal is far better and longer lasting than fapping or drinking. Not all rushes are the same. Yes and I know my username.

[–]WhySoRuff 9 points10 points  (0 children)

Anticipation of completing your goal spikes dopamine levels which aids in mood and motivation. This is your bodys way of providing you with positive reinforcement to ensure completion of the goal.

Pretend you told yourself you would be tobacco free for 30 days. If you light up a cigarette after 10 days of not smoking, the stress hormone cortisol is released causing anxiety and decreased mood. If you make it to 30 days without lighting up, your dopamine level will peak then drop because you have achieved your goal.

Since dopamine makes you feel so good you will be looking for your next fix. This is the perfect time to start your next goal if you havnt already. If you continue doing what you set out to, the pattern of progress will train your brain with a positive feedback loop. The hunger is born.

[–]Evileddie13 13 points14 points  (21 children)

The no drinking thing hit home for me. As for dopamine, I think your on to something. Times that I quit drinking for more than three days in a row, I'm just BORED. Nothing intrests me. It's like depression without the saddness.

[–]bowie747 7 points8 points  (3 children)

I've had a hard time feeling any happiness about anything unless I'm into a few beers and joint. The more you practice the easier it gets, same with everything.

[–]Barely_Intrepid 6 points7 points  (2 children)

And it's much easier to do it sooner. When happiness requires the perfect combination of coke, weed, and whisky. That's when the chemical dependency really hits home.

And that's all bush-league bullshit compared to the heroine and meth crowd.

Fuck drugs

[–]rowan771 7 points8 points  (1 child)

Fuck regularly taking drugs yes...buuuuut, a rave in the deep Australian bush with chill like minded people, MDMA, LSD, psychedelic music and lighting. Worth every second.

[–]Barely_Intrepid 5 points6 points  (0 children)

I agree, what I mean to say is fuck what happens when a weak personality meets the right drug

[–]SmilingWatermelon 7 points8 points  (1 child)

I understand that completely. You need a hobby, as do I. Something needs to replace the drinking.

[–][deleted] 3 points4 points  (0 children)

Once you find a hobby it will happen. I hunt and fish, both generally require either an early morning Saturday or Sunday. Pretty much have to choose between getting outdoors or not for the sake of a few drinks and a mediocre night.

I always choose the hobbies now. I got bad FOMO at first but I got over it.

[–]NeoreactionSafe 14 points15 points  (8 children)

Times that I quit drinking for more than three days in a row, I'm just BORED. Nothing interests me.

That's seriously wrong.

My advice is at most to drink once a week and only in social settings.

You know the old saying:

"Never drink alone."

And another piece of good advice is to just not buy alcohol at the grocery store. That way the alcohol is not available when you are home. If you want to socialize go to the bar. Learn the drink specials too. I'll order a pitcher of beer for the price of about two or three beers (typical discount) so you save money that way.

Drinking every day is just bad for your system in many ways.

 

[–]theDarkAngle 4 points5 points  (6 children)

Otoh, alcohol is much more expensive in the bar.

[–][deleted] 3 points4 points  (1 child)

True, but you don't hit the bar for booze. You hit the bar for booze in that social setting. I always viewed that extra cost as simply an added fee to drink there.

[–]theDarkAngle 2 points3 points  (0 children)

Oh I completely agree. But say for instance you're just trying to hang out with your buddies, its way more cost effective to just buy some alcohol and drink at the house as long as you're not footing the entire bill yourself.

[–][deleted] 1 point2 points  (2 children)

And what have you tried filling the boredom with so far?

If you sit at home all day on xbox, of course you will be bored sober. I find it much harder to be bored when my day is filled with activities... Even just a gym, run, starbucks and squash day makes it hard to get bored

[–]scarfox1 0 points1 point  (2 children)

if you can control your drinking, is drinking once a month that bad?

[–]Barely_Intrepid 8 points9 points  (0 children)

What do you think?

It's controlling yourself, everything in life should benefit you in some way. Nothing is inherently bad. When something becomes destructive to your ambition, values, and goals. That's bad.

[–][deleted] 39 points40 points  (6 children)

And there are many forms of self-gratification. Unnecessary apologizing, glancing at your phone, agreeing before you actually agree, masturbating, watching YouTube videos, checking the Reddit front page, playing video games, etc. Cutting out those pleasure-bombs makes everything else in life more enjoyable because you have set the bar for satisfaction at a lower, healthier level. It's like when you cut out added sugar for a while and then have a cake in all of its red velvet glory. You realize how blisteringly sweet and excessive it is and this allows you to appreciate and enjoy the slow-burning, subtle wonders of life and play the long-game instead of the desperate and impatient immediate future.

[–]Endorsed ContributorThotwrecker 26 points27 points  (1 child)

Yup, to actually enjoy the highs in life you cannot have them all the time. Smoke a blunt when you achieve something, treat yourself to a $100 bottle of whiskey when you get a promotion or hit a major goal. Take a vacation and do nothing but play your favorite video games and masturbate... 1 week out of 52 weeks of hard ass work.

Then you really will enjoy those dopamine pleasure bombs in their full glory. When you design your life to create these constant pulses of micro-pleasure, like constantly snacking, jerking off, watching addictive content, checking your social media, playing video games, etc... you just blunt yourself to the point where you need more and more. Everything becomes more and more boring and it takes more for you to become fully engaged and enthralled by something. You stop really appreciating the indulgences, and you have no motivation to work hard for later pleasure. You can just can the immediate micro-pleasure now.

In the modern day, this is really the heart of BP - addiction to stimulation, the pleasure spikes of being entertained and being validated, and the inability to delay gratification.

[–]twatbutter 4 points5 points  (0 children)

n the modern day, this is really the heart of BP - addiction to stimulation, the pleasure spikes of being entertained and being validated, and the inability to delay gratification.

Spot-on. Bloopers are usually fat/scrawny and addicted to porn, working shitty jobs and accomplishing nothing with their lives.

This is what happens when you lose sight of your goals in life as a man. As a woman your expectations are already low-- you can cruise by your youth just getting nonstop attention, and you can eventually marry another guy for his money.

As a man, look at what you can potentially aspire to-- being in a high-paying profession, being a major politician, being a warrior, etc. and instead you're at home jacking off/playing video games instead. These are all tools used by a BP system to indoctrinate and keep the stupid down.

[–]PrimaxAUS 6 points7 points  (3 children)

What I've learned about nofap, smoking or any act meant to satisfy the need for instant gratification is that it has a psychological effect

The same applies to talking about things you plan to do. Talking too much about your plans gives a similar hormonal reward to actually doing them.

It's best to just shut the fuck up and get stuck in working.

[–]tallwheel 29 points30 points  (6 children)

I never feel bad after fapping. The reason is, I've never considered and still don't consider fapping to be a negative thing. It's really just the feeling that you have that you "shouldn't" that is making you feel bad when you do it. Once you realize that there's nothing wrong with it, and that it can actually be beneficial to prostate and sexual health, you won't feel like a shit person while/after fapping.

[–]zue3 2 points3 points  (0 children)

Varies from person to person. I feel like shit after I masturbate. Don't know why, I just do. It's not every time I jack off but it's pretty regular. So, for me at least nofap could actually be beneficial.

[–]scarfox1 4 points5 points  (0 children)

Yeah for regular people, masturbating is not a problem at all, at worst you feel lazy right after (naturally) and you feel hungry. There's also healthier ways of doing it which include using pure sensation only (which is more red pill as it is in line with meditative experience) and not using porn obviously.

[–]GodDamnManlyMan 1 point2 points  (0 children)

If I dont fap all day it feels like my head is slowly filling up with fog and its hard to focus on things. It also makes me feel anxious. Right after I fap its like I can see clearly again and go on with my day.

[–]WhySoRuff 1 point2 points  (0 children)

You might not feel bad after fapping but it's safe to say you will feel better after an extended period of not fapping. It's not just chemicals, it's also discipline.

[–]UniversalFapture 18 points19 points  (0 children)

I migrated from nofap to Redpill last April.

My porn use is starting to affect me. I did the challenge as a joke and I found it harder than I was expecting. Stopping for 90 days is not easy .

My porn use has made me view some nasty shit, which I won't disclose here due to the immature people saying "Phaggot" to everything.

I've been trying to stop for nearly a year too. I hate it and the sense of uselessness is real.

Lifting is just uncomfortable . But I will come to like it like I did cardio. I hope

I'm still a teenager and I refuse to let porn consume me.

[–]xAFC 2 points3 points  (2 children)

It's kind of off topic, but dude go get yourself a vaporizer. I haven't had a cigarette craving in almost a year. Vaping is up to 95% less harmful than smoking (on mobile or I'd link source), is cheaper, tastes better, and has a dosing system designed to help you taper down on your nicotine to ultimately kick the habit. That way, when you have that insatiable craving, you have a less harmful form to solve it.

[–]getbangedchatshit 1 point2 points  (0 children)

This !!! After more than a decade of smoking I am completely smoke free for 5 months coz of vaping. And gradually my vape frequency is dropping too. the shit works. And it is helping countless people.

[–]twatbutter 2 points3 points  (0 children)

The worst part about any form of immediate pleasure (shitty diet, fapping, weed/booze) that betas usually partake in is that you're DELAYING your progress to be a better person for such a trivial amount of pleasure.

I remember going through this back when I was losing weight-- I wanted to binge on shitty foods, but I'd often remind myself that I wouldn't get female attention if I kept on with a shitty diet. A year and a half later, before I began to bulk, I was already seeing female attention. It's amazing to get these permanent changes to your body, and it's mind-boggling how deleterious small addictions can be over a long span of time.

This is why betas always idolize pussy. They're stuck in a loop of addictions and, subsequently, women don't give them attention or fuck them. So they hope, one day, they can earn this magical snowflake of a woman-- only to learn later on that they'll marry some dried up, ex-CC whore.

[–]LongElm 8 points9 points  (27 children)

As soon as I have the first cig of the day I feel a worthlessness come over my whole body. Genuinely wanting to quit anything and knowing all the benefits you will reap, yet failing...is demoralizing.

I feel this way when fapping. I feel a significant chunk of testosterone and aggression is lost instantaneously.

I discovered the best way to guard against this is to ween yourself off and eventually cold turkey. You can go back, but only after a significant amount of time (six months). By then, you'll have a disassociated view of what you're doing and can make a better decision.

[–]The__Tren__Train 13 points14 points  (26 children)

lmao.. masturbating doesn't lower your testosterone

[–][deleted]  (2 children)

[deleted]

    [–]The__Tren__Train 1 point2 points  (0 children)

    Right, but reality says that masturbation doesn't effect your test levels in a significant manner

    [–]slurp_derp2 6 points7 points  (2 children)

    Ahh le old, Hit the gym, quit your job, lawyer up and delete Facebook.

    [–]nikeforged 0 points1 point  (3 children)

    So hard to quit after a couple. I hear that man. It's a struggle for me, I just ended a 12 hr shift and had a cocktail. Having a smoke right now, even though I am cutting down drastically. Even if it's baby steps in the right direction, keep striving to nip those habits in the ass and control them. Rather than control you. Lifting is super important. When you can lift heavy ass weight (for me) you feel better about your body and yourself.

    [–]untitled_redditor 0 points1 point  (0 children)

    I'm also struggling to quit smoking. Liquor is easier for me, but that struggle is also real. If I resent anything in life it's starting cigs. What a horrible life move. I think I love cigs. But based on what I've read and been told, that's actually just my mind fucking me. Anyways, tomorrow is another day. Good luck.

    [–]Chad_Thundercock69 95 points96 points  (7 children)

    Very satisfying to see that I do all of the things on your list! Some variables can be mixed up a bit, to anybody reading this post it's okay to alter OP's guidelines. What I do:

    1) Fap once a week Friday night, gives me a strong natural high for when I go out Saturday night talk to girls

    2) Meditate 20 minutes a day.

    3) I also lift 3 times a week.

    4) Save money, started riding bike to work and stopped buying drinks when out...

    5) ...because I don't drink alcohol either. Or soda, chocolate, lollies, potato chips, cake, ice-cream etc etc.

    Sleep: 8+ hours a day.

    [–]KartagoPill 101 points102 points  (1 child)

    Guys it's fucking Chad. Listen to him.

    [–]Hamster_S_Thompson 6 points7 points  (3 children)

    Both excellent lists. I would add start eating well. Learn to cook simple healthy meals. Eliminate or severely limit sugars, grains and any food that quickly raises your blood sugar levels. Try green smoothies.

    [–]1htbf 2 points3 points  (2 children)

    Any chance of having a list of TRP-fitness approved "simple healthy meals" ?

    [–]getbangedchatshit 2 points3 points  (1 child)

    Try the Keto subreddit. The diet changed my life. So much energy and such less craving to eat frequent meals.

    [–]1htbf 0 points1 point  (0 children)

    I don't know, I don't really need to lose any weight.

    [–]The__Tren__Train 3 points4 points  (0 children)

    are you from new Zealand by chance?

    [–][deleted]  (13 children)

    [deleted]

    [–]Turkerthelurker 14 points15 points  (0 children)

    I started meditating 2 months ago, so I recently did some searching around here for resources. The TLDR version is:

    1) Get an app to start guided meditations: The Mindfulness App (recomended by others) Stop, Breahte & Think (App I've used and really enjoy)

    2) Read this PDF: http://www.urbandharma.org/pdf2/Mindfulness%20in%20Plain%20English%20Book%20Preview.pdf If you want more info, get searching ;)

    [–]cheeky_throwaway101 11 points12 points  (3 children)

    Headspace really helped me. Check it out.

    [–]ruboski 1 point2 points  (0 children)

    Thanks for that, really appreciate it.

    [–]Pwlldu 1 point2 points  (1 child)

    Worth the cost? It's only about £4/m at the moment and I've enjoyed the free ten days, but haven't looked into whether free alternatives are just as good.

    [–]getbangedchatshit 1 point2 points  (0 children)

    I use calm. No talking just the sound of the sea.

    [–]unicorn-carousel 7 points8 points  (0 children)

    It's ridiculous. Something that struck me was a comment in a video a few nights ago... "how can we practice not thinking... without thinking about it?". I was there when I started reading about meditation, 5+ years ago.

    Stop. Just focus your vision on something for 1 second. Then 2. Then 4. Then 8. Now continue doubling numbers for the rest of your life. Remain focused. "Eye on the ball".

    [–]e_t_a_f 12 points13 points  (1 child)

    I was in the same situation as you a few weeks ago. My best advice is to get your room or wherever you are as dark as possible. Even go as far as to unplug those little LED lights on your cable box/alarm clock that emit light. Once it's dark enough you want to eliminate any noise distractions. This is the hardest part for me because the folks I live with like to keep the TV fairly loud and it's not like I'm going to make them turn it off so I can meditate so I bought a pair of noise cancelling headphones to block out sound. Now that wherever you are is dark and quiet, sit somewhere that supports your back (comfortable chair / on your bed with your back against the wall) and get comfortable. I like to sit on my bed against my wall with my legs crossed. If you can't get comfortable that way you can even lay down but I never had much success with that method and usually end up falling asleep. Once you're in a comfortable position, close your eyes and focus on your breathing. I like to breathe only through my nose and I count "one, two' for each inhale and exhale. Just focus on counting "one, two" and nothing else. You want to get your heart rate as slow as possible. You're going to have tons of thoughts running around your head and that's ok at first, sometimes it takes me 20 - 30 minutes before I can really reach the point where my mind quiets down. The key is to stick with it until eventually your heart rate slows down enough and you feel the clam envelope your body. Once you reach that state just continue focusing on your breathing until you get into a meditative state. You will know when you get into the state, I can't explain the feeling but you will definitely know when you're in it. Just stay persistent, don't get frustrated at first when all of those thoughts are flowing through your head. That's the best advice I can give based on my experience but there are tons of other methods out there, that just happens to work best for me.

    [–]RedMoonAscendant 3 points4 points  (0 children)

    eventually your heart rate slows down enough and you feel the clam envelope your body

    I usually do this fine, but once the clam envelopes my body, I panic, the heart rate elevates back up, and all the thoughts come rushing back in all because I don't want to be eaten alive and turned into a man-shaped pearl.

    Maybe I'm using the wrong soundtrack. Sea sounds bring the clams? I'll switch to wind in the trees.

    [–]scarfox1 2 points3 points  (0 children)

    I'll save you a lot of time and say to become aware of the breath at first. So breathe in, breathe out, say 1 in your head then breathe in breathe out, say 2 in your head etc.. with no other thoughts except that, and you'll quickly realize that you can't even get to ten without drifting away.

    And when this happens you know you have to do it because you aren't even in control of your mind.

    "the mind is a great servant but a lousy master"

    [–]mahlzeit 2 points3 points  (0 children)

    I've written about this book in another comment, but here is the link again. I started reading this recently and it's simply the one single book you need. It's an actual, proper manual from beginning to highly advanced meditation. No other book comes even close to it. I can't recommend it high enough.

    [–]Endorsed ContributorMarsupian 0 points1 point  (0 children)

    Try "mindfulness in plain english", "the power of now" (I liked the audiobook) and r / meditation.

    [–]emptyvisionaries 47 points48 points  (51 children)

    Lift no more than three times a week?

    Let me assure you that benefits may be made lifting 5-6 times a week without the use of steroids.

    If anything I found more progress (in terms of pure hypertrophy) with volume than anything else.

    As long as you're eating nutritious food and following a decent macro split, sleeping and resting properly and using proper form, you should have no issues lifting more than 3 times a week.

    [–][deleted]  (37 children)

    [deleted]

      [–]simple_mech 11 points12 points  (36 children)

      You're doing one extreme or the other. I can assume you that you will get nearly the same results going 3-4 times a week. If you need more than that then you're not lifting heavy enough. There's more time efficient ways to do things and more efficient ways of spending your time.

      [–]DannyDemotta 6 points7 points  (30 children)

      All of you just sound short-sighted naming X days of the week and not mentioning total hours. You don't sound any smarter than anyone, you're leaving out just as much info.

      I lift around 8-10 hours/week - 2 big weekend workouts (powerlifting + hypertrophy), then during the week another 2-3 workouts of about 1hr each (5-8 rep work). While resting I meal plan, search for recipes, chat on Facebook, update my Instagram, all that stuff. Or just waste time on Reddit. For the purpose of full disclosure I'm a 3-4-5/1200+ guy who is not 220+ class or anywhere close.

      If you're only lifting 3 days/week and you're dumb enough to do, say, Starting Strength but only rest 1-2 minutes betoween sets, you're only going to make noob gainz and then smack into a wall. You can't rush strength training. And hypertrophy training will only make you so strong. But I digress.

      Hours is the focus, along with efficiency. A 5 minute rest between heavy deadlift doubles is 1 thing; a 10 minute rest between sets chatting with your buddies in-between doing your 4x12 hypertrophy split is another.

      [–][deleted] 4 points5 points  (4 children)

      Hey man, I'm a total newbie, what's a good place to get all the info for lifting necessary? Specially to get started, from reading your post there seems to be a lot to it.

      [–]DannyDemotta 2 points3 points  (3 children)

      I really like BodyRecomposition.com - look around there and read up on fat loss, muscle gain, hypertrophy, powerlifting, etc.

      Everyone has different goals - mine are powerlifting and bodybuilding, not much else. I don't want elite cardio, or 'functional' strength, or to do acrobatics. I want to be really damn good at 3 lifts while looking like a beast. Your goals might be different but that site has something for everyone

      [–]simple_mech 1 point2 points  (22 children)

      I lift 2 hours/week. 3x 40 minutes, sometimes 45 minutes and also above 1200lbs total. What's your point?

      You missed the whole "minimal effort". Sure you can workout 10 hours/week but more than half your effort is wasted.

      [–]zue3 2 points3 points  (3 children)

      Yeah, you don't need to be working out more than 1-2 hours. Any more than that and you're just dicking around at the gym.

      [–]DannyDemotta 1 point2 points  (2 children)

      How much ya Bench champ? Let's see you do a 5x3 of deadlift, all 400-500+ with 2m rest. THEN do the rest of your Back workout plus stretching and cardio. Good luck with that.

      Fucking dyels, man...

      [–]DannyDemotta 1 point2 points  (17 children)

      And without doxing yourself, rough estimate of your weight? I'm well under 220, 2x bodyweight squat, 2.5x deadlift, and Bench is...hmm....some few dozen lbs over 1.5x BW. All raw lifts, ipl approved, no knee wraps, below parallel, pause Bench, etc.

      Need more details dude. Nobody cares if you weigh 300lbs and Bench 300, or if you quarter rep 600lbs on squat

      [–]1htbf 0 points1 point  (1 child)

      While resting I meal plan, search for recipes, chat on Facebook, update my Instagram, all that stuff. Or just waste time on Reddit.

      You mean resting between sets or resting as in "day off" ?

      [–]logicalthinker1 3 points4 points  (0 children)

      Even if you're not following a decent macro, just get some protein in, bust your fucking ass in the gym, and you'll get results.

      [–][deleted] 2 points3 points  (0 children)

      And even with steroids, you aren't gonna accomplish shit without enough sleep. If anything, I find I need MORE sleep while on cycle, going from 8 to 10+ hours a day.

      [–]poopcasso 12 points13 points  (4 children)

      Op talking about minimum effective dose. You don't have shit else to do except lifting weights, then it's fine. But you should really consider getting another hobby like boxing or something as well. Lifting seven days a week and not being a professional bodybuilder reveals how little you got going in your life.

      [–]pevans12 8 points9 points  (0 children)

      Maybe some people really enjoy lifting everyday. Some people drink everyday, or smoke 20 little cigarettes everyday, or sit and eat in front of the tv after 9:00 pm...

      I cannot belittle someone for finding personal enjoyment in something that's a healthy part of life.

      Different extremes for different people: no doubt. However... Who the fuck am I to judge. I am here to educate myself on people sharing things that make them personally satisfied with life. Some people are doing a hell of an amazing thing by sharing ideas and things that work in life.

      Are they right 100% of the time? I don't know... I haven't tried all of them to be quiet honest with you... However historically speaking... Some of these people have some amazing track records... That is what I am looking for.

      [–]emptyvisionaries 12 points13 points  (2 children)

      Do you need to be a TV critic to enjoy watching TV 2+hrs a day?

      How about the restaurant you love so much and recommended to Jill the other week. Is your love of food paying your bills brah? You a food critic?

      Do you play guitar professionally? Are you a pro tennis player? Have you sold your workshop projects before?

      Lifting is love man. Best results are when you do it right. And to do it right is to understand what works and what doesn't.

      If you want to get minimum things all your life, go ahead. I hate the idea of minimum. We're different like that.

      Nothing else going on in my life? Sure. Why not. But lifting... it's easy. It's almost a reflex. You watch what you eat, you lift with the right form, and you hit your whole body and rest proper. It's simple.

      I sincerely hope that others do not follow in your mindset. It's rather.... toxic? Perhaps I'm misunderstanding you; this is the internet afterall.

      But my hobbies are my hobbies. And I'm good at them.

      Don't assume it's everything I am. You don't know me brah.

      [–][deleted] 1 point2 points  (0 children)

      The OP might be doing full body every time, who knows, but that's why the generic advice about fitness people give here is way too cookie cutter for individuals. General rule of thumb: nobody should be taking fitness advice off TRP other than "start lifting." Go to the proper source for such information and do something that's goal oriented.

      I always see posts saying "lift x times a week" and it's utter shit for anybody who's past their first month of lifting.

      [–]aDrunkenWhaler 4 points5 points  (0 children)

      Gained 15 kg of muscle only in my first year by going 5-6 days per week, eating healthy and stopping with the booze. There is no reason not to train daily, or at least try to. Even in the rest day you can do stretching and cardio, which helps a lot.

      [–][deleted] 0 points1 point  (0 children)

      Confirmed. I have been doing two-a-day workouts for a month now. It's just a 12-week program then I will cut it back, but my gains and attitude changes are greatly enhanced, and I've been lifting for 20+ years.

      I get up at 5am to lift, so getting in 6 per week is no problem.

      [–]SmilingWatermelon 39 points40 points  (28 children)

      Add weed to the list. As a side to alcohol. Many replace excessive drinking with smoking.

      Weed makes you docile. Being docile making you weak.

      Amazing post.

      [–]unicorn-carousel 7 points8 points  (6 children)

      Indica weed makes you docile, Sativa wakes your resting Picasso. I code like a motherfucker Cali-blunted as fuck. Didn't start till late '20s. Certifiably not a case of over-estimating ability, sober self can read source code history. "Write stoned, edit sober"... the best philosophy. Gin doesn't hurt much either.

      [–]rmoviesok 3 points4 points  (2 children)

      Gin doesn't hurt much either.

      Careful of the Ballmer Peak.

      [–]Gross_Guy 2 points3 points  (10 children)

      Weed doesn't make me paranoid, docile or weak. I don't spend a lot of money on it and I still lift 3-4 times a week plus regularly exercise. Don't drink at all either, but weed isn't the detriment that you think it is.

      [–]8IIIIIIIIIIIID---- 4 points5 points  (1 child)

      It depends on the person. It certainly makes me docile. It's unfortunate that I am mentally addicted to it. I've quit before, and it's so hard the first week (especially if all of your friends smoke), but after that it's easy because you're used to it

      [–]Gross_Guy 1 point2 points  (0 children)

      Yeah that's true, it affects different people in different ways... a bunch of my friends and my ex smoked it daily so that habit stuck with me. I didn't let it consume me though, you still need to do shit for life and be a productive member of society and shit... just smoke some banga to relax in the evening ;). A lot of it is mental too, it's easy to become dependant on it, I understand that as well. Quitting is always hard in the beginning before you get accustomed to the changes physically and mentally

      [–]keytoimmortality 2 points3 points  (7 children)

      Do you feel off the day after smoking? I've been smoking weed casually (once every few weeks) on and off for the last couple years and only recently I've started to feel really cloudy and absent minded the day after, finding it hard to concentrate and day dreaming a lot. Should mention recently it's been more like 1-2 times a week that I smoke seeing as it's summer holidays where I am

      [–]Gross_Guy 1 point2 points  (6 children)

      Nope I feel fine. The key to getting over the groggy feeling is to push through it. If I feel myself slowing down or feeling laggy then I pick myself up and exercise or at least do low intensity exercise to get myself moving. You have to constantly subconsciously fight against the absent mindedness by keeping yourself preoccupied mentally. I find reading, photography and continuous life planning help me with that

      [–][deleted]  (4 children)

      [removed]

        [–]zZCycoZz 1 point2 points  (2 children)

        The idea is that once you push through the initial tiredness (Which only happens for me if i sleep while still really baked) You then go back to normal energy levels. its not like a hangover where youre going to be laying in bed dying all day no matter what.

        Moderation is key too.

        [–]Gross_Guy 2 points3 points  (1 child)

        It feels nice and helps me relax... but Cyco pretty much sums it up there. Moderation is key. I don't do like huge bong rips or fat blunts on the regular. (I mean, those are fantastic and all) but Just a small, controlled amount. Helps me feel nice and smooth. If you do it in controlled moderated amounts weed can be infinitely pleasurable. And you can take it via edibles too which are pretty good in the right doses.

        I do sophisticated or mundane tasks (depending on what I need to do) all while high and no one can tell. I don't seem super stoned, I'm coherent, my reaction time is on point and I'm not a complete shit. So I try to maintain an acceptable level that still lets me feel nice from the weed, but also baked under the radar enough to perform tasks for life and make it seem completely normal. Eyes naturally clear up after like 7 minutes.

        I have a habitual simple cleanup method that I engage in after I smoke to nullify the smell and effect completely... it's really a beautifully insane balance. But I can take it and it feels good... so I exercise and workout afterwards as well. It really feels nice to stretch my muscles while under the smooth replenishing effects of the dro. Keep your mind strong even through the haze and it's fucking like you find a spark to keep going. It numbs the pain, pushes you forward, and gives you the determination to make it.

        [–]bowie747 2 points3 points  (9 children)

        Don't forget the crippling paranoia and anxiety

        [–]DrQuaid 5 points6 points  (7 children)

        it's hilarious that people still think this happens if you're educated in your usage.

        [–]keytoimmortality 5 points6 points  (5 children)

        Can you elaborate on being educated with your dosage? I've recently started to feel really cloudy and absent minded the day after smoking weed

        [–]hanfhase 1 point2 points  (1 child)

        I feel the same if I go to sleep high. The next day I will have this 'fog', but I started to realise I was just still a little high. Once you embrace this, I found it pretty easy to power through the laziness.

        [–]DrQuaid 2 points3 points  (1 child)

        dont go to sleep stoned, and don't smoke every day if you don't need to. I smoke for medical purposes (not cannabis flowers, but concentrates usually)so I smoke daily, and eventually the 2nd day tired thing goes away. Also, if you only smoke a little bit you can smoke right before bed and not feel groggy in the morning.

        [–]bowie747 2 points3 points  (0 children)

        Maybe it started with smoking cones everyday, but I haven't done that for years. These days I can smoke about one joint safely without feeling uncomfortable, and I can't be around people. I'll smoke one if I stay in on a weekend, that's about it for me currently. Never been happier

        [–]Penguin327 6 points7 points  (0 children)

        Another suggestion I would add is to read books.

        [–]soulure 4 points5 points  (4 children)

        Consequentially, once when I stopped living in past or future times, I was able to, not just see problems and situations that I did not see before, I was able to focus on them and solve them. Effect was tremendous.

        I'm pretty curious about starting up meditation. Would you be willing to share any examples of some of the problems you didn't see before?

        [–]TurduckenII 4 points5 points  (2 children)

        I'm not OP, but when you start to meditate more often you get better at frequently recognizing what it is you're thinking. You start to see that when you get scared of opportunity or failure, or disappointed in yourself that you're having an automatic negative thought. "Ah, there I go again, judging myself. I don't have to do that right now. What's right in front of me?"

        Imagine if you didn't cut yourself off from thinking. Past, future, judgement, rumination, blah blah blah. Your voice in your head can go on for your entire life. Meditation helps with recognizing what you're thinking without judging it, and then letting it go. You aren't repressing it and trying to force it away, but you aren't entertaining it either. You're just watching thoughts come up and go, like clouds drifting on a summer afternoon. The longer you watch the clouds, the sooner most of them go away.

        The thing is, the process is long and confusing at first. When you meditate regularly, not only does the process happen much faster, but you don't have to do it as much since you're focused on the present moment. It's like when you run so much that you get faster: If I hate running but I have to run a mile, I'd rather run it in 5 minutes than 10 minutes. That's 50% less running! Similarly, in meditation the more you practice sitting in the present moment, the more it becomes automatic and filters into the rest of your life, clarifying your thinking and expanding your ability to focus on what truly matters to you. Your emotions get the volume turned down, your reactivity gets delayed for you to think about it if you want, and you get more in touch with yourself.

        [–]unicorn-carousel 1 point2 points  (0 children)

        If I hate running but I have to run a mile, I'd rather run it in 5 minutes than 10 minutes. That's 50% less running!

        I totally agree with that mindset, the thought runs through my head every day on the 5-10 minute treadmill run.

        I added a warmup run to the beginning of my workout 4 months ago. I'm well under 10 minute miles now, but when I started... I couldn't do a mile. I was in decent shape otherwise, not too skinny-fat.

        Small optimizations. I've dropped to 0.5mi most days, and am well under 5 minutes including warmups. One mile is approaching 9min including warmup. I haven't timed very accurately. But working on form, breathing, gate for 5-10 minutes, 4-5x/wk, ends up being substantial practice, in the form of a warmup. Bonus, 5 minutes of presence and body awareness in still motion. Kind of like floating.

        [–][deleted] 1 point2 points  (0 children)

        This is probably one of the best explanations i've seen, whenever looking up meditation people always keep it vague and talk about meditating with some sort of audio or whatever and that's confusing as hell, they always talk about how great it is but never about what's the point to it or how you accomplish results.

        [–]PowerVitamin 1 point2 points  (0 children)

        There are many ways to meditate. Directed meditation is a good place to start.

        https://www.youtube.com/user/thereachapproach

        My personal favourite: https://www.youtube.com/watch?v=QvF7m4gUi3o

        [–]iopq 8 points9 points  (1 child)

        Nofap doesn't do anything for me. Oh wait, it makes me have nocturnal emissions, that's about it.

        [–]getbangedchatshit 0 points1 point  (0 children)

        Break a tooth, keep it under your pillow and sleep naked. Worked for me.

        [–]caucasianinasia 25 points26 points  (13 children)

        Great post. I wholeheartedly agree with the no-fap and no alcohol. I live in Vietnam and also work with a bunch of Korean guys and drinking "Vietnamese wine" and/or “Soju” (rice wine like Japanese Sake) is a big thing. These guys will actually make themselves throw up in the bathroom so they can come back to the table and prove how much of a “man” they are. They have finally given up on trying to get me to drink it. I have stuck to my guns. I lift and tower over all of them so I don't think they think lesser of me for it. Probably think more of me since I can tell them to fuck off about it. Not that I care though. Regarding no-fap, my Vietnamese girlfriend is amazed at my ability in the sack. We have an on-going joke that started the first time she asked me how I could fuck 10 times in a weekend and I explained that Superman doesn't know WHY he can fly, just THAT he can fly. So after a good fuck session she'll say "you just fly?" It's awesome! The guys that preach against it are in denial because they don't want to quit. I wish I would have figured this out early in life. I owe it all to TRP.

        [–]aDrunkenWhaler 16 points17 points  (1 child)

        Yeah, man, those vietnamese girls sure know how to make you feel like 'the man'. Submissive and always there to please you, praise you and compliment something about you. Almost a lost art in the western world.

        My girl was literally spoon-feeding me without eating herself, saying she can always eat after she's sure I'm fully stuffed. She would get upset if I wouldn't let her spoil me. In bed also. I miss that in a woman.

        [–]wanderer779 4 points5 points  (0 children)

        I heard the same thing from guys who have been over there. This guy told me his main complaint was that every guy who came out to korea to work under him would end up leaving his wife. They didn't want to go home any more. Then the wives would call him and bitch him out about it.

        I heard the same thing about Brazil. I even heard that a manager in the company made a rule that if you were cheating on your wife he'd send you home. Not because he was religious or a family man, but because the chaos it caused was interfering with work. I don't even think that is legal and I doubt it was enforced too hard, but I thought it was hilarious.

        [–]DaphneDK 10 points11 points  (2 children)

        I live in Cambodia. They sure did get drunk as hell yesterday for the NY. I'm with a new girl. So she texts me and says she loves my dick because when she came home she hurt and bled a lot. And asks if she can she come back today. Says she will drink a lot so she doesn't feel pain.

        Pretty fucked up really, since I'm not at all into all that dominance and stuff. That's what I like about Asian girls. They just want to be respected and treated well and be with someone that doesn't hit them. None of all that degrading stuff that's become so popular with Western girls: slap me, tell me I'm a worthless whore, hold me down, pretend like you rape me, yap yap yap.

        Never add on Facebook though. They have absolutely no filter, will tag you on photos at places you never were, and talk about their feelings like there's no tomorrow. Western girls will post a photo if they'd done something, like a trip to Paris or a good restuarent or something like that which nobody gives a shit about. Cambodia girls have no money to experience stuff, so they just talk about their feelings.

        [–][deleted]  (1 child)

        [removed]

          [–]JihadDerp 4 points5 points  (0 children)

          You're right. I got into the whole dominance, rough her up in bed thing and thought it was sexy as hell that women loved to be used like a piece of meat. Now that I realize it's all women, it's just... routine.

          [–]moresmarterthanyou 0 points1 point  (2 children)

          Where in Vietnam do you live? I have a vietnamese girl too.

          [–]caucasianinasia 0 points1 point  (1 child)

          In the North 5 hours by car East of Hanoi. 1 hour East of Ha Long Bay. Do you live in Vietnam or are you dating an "overseas" Vietnamese girl?

          [–]moresmarterthanyou 0 points1 point  (0 children)

          overseas, but all of her family is back there

          [–]1naMlliPdeR 14 points15 points  (22 children)

          I honestly think masturbating is like a similar negative feedback loop to losing a fight.

          When you win a fight or any meaningful competition, your body produces more testosterone, and keeps producing it. When you lose, it produces less. This is shown in small studies in humans, and is very well known in the animal kingdom in apes. This is why alpha males are usually a lot bigger. Not only because they are the biggest to begin with, but being alpha in itself (winning fights against others who want to test you) keeps your test up, and lowers theirs (to lower aggression, less chance of injury by fighting against those you lose against).

          Similarily, I think there are two paths. Either when you get horny, you're alpha and fuck a bitch. Or 2, you're horny, and you jerk one off. One I believe teaches you to properly pursue women when horny and you learn true abundance mentality, the other you learn to supress the urge to find and fuck women, and kill it in it's tracks by jerking off.

          I think the second option, when completely removed, and if you do consistently fuck, should be the only option. I think masturbating is only alright if you are going to be celibate for a few months. Otherwise, I think it has negative mental consequences.

          [–]The__Tren__Train 12 points13 points  (15 children)

          masturbating doesn't lower testosterone...

          [–]1Ill_mumble_that 5 points6 points  (0 children)

          This is some serious mental gymnastics right here.

          I know you are digging for a reasoning as to why jacking off too much makes you weak, and you're right, but your're climbing up the wrong tree.

          [–]Thetman38 3 points4 points  (0 children)

          I would seriously consider adding a hobby to your life, something that you can show passion about. This will give you something to not only take you away from your vices but also something you can use in social situations.

          [–]MRPguy 2 points3 points  (0 children)

          Good list. Every one of the 5 things involves...learning a measure of discipline and self-control. That self-control (aka self improvement) will overflow into other areas of your life. That's why lifting is so important. Sure you get strong, but you learn mental strength as well. Many indirect benefits in this list.

          [–]mahlzeit 2 points3 points  (3 children)

          Meditate

          Just a quick recommendation: I just bought this book and started reading it recently. And I can already say: everybody who wants to optimize their time investment in meditation has to read this book. Meditation has its perks, even without knowing what to do exactly. I did this for a year now.

          But ...

          There's a difference between doing 40 pushups a day and doing a proper full-body barbell training program. This book is that full-body training program for meditation. It's an actual manual, it explains exactly what to do, describes everything in an incredibly clear and precise way, and it also tells you exactly why to do it. It explains in detail the different steps, what problems you will encounter, why they come up and how to overcome them. It shows you the end goal as well. And it describes precisely how cognitive processes work, down to the level of individual brain regions, and how meditation interacts and transforms how the brain works. It's as close to your own personal 24-hour meditation coach as it can possibly be.

          [–]alexander_the_groovy 0 points1 point  (0 children)

          Cool, thanks man. Ive always been interested in meditation like you and i read a similar book called buddhas brain. It was all about the scienctific evidence supporting the benefits of meditation

          [–]questionthis 2 points3 points  (2 children)

          And those tipsy chicks while you are sober will become so easy that you will think it's hidden camera show actually.

          This will get you in to a lot of trouble.

          [–]hiaf 1 point2 points  (1 child)

          Yup, taking advantage blah blah. Get head in the bathroom of the club - don't take them home.

          [–][deleted]  (1 child)

          [deleted]

          [–]Shankar_ 2 points3 points  (0 children)

          Tbh there's more and more overlap with nofap and redpill nowadays. It's great.

          [–]mooseballs420 8 points9 points  (5 children)

          Or I can do what I want and not have a bunch of idiots online tell me how to be cool

          [–]8IIIIIIIIIIIID---- 2 points3 points  (0 children)

          Then don't listen to him and see where you end up, then post about it

          [–]IIlllIllIIIllIl 1 point2 points  (0 children)

          This is me. But the craziest part is it feels easy today. There is minimal effort involved in doing them all. I've slowly made effort towards each of these to the point where they are part of who I am.

          All that to say, the culmination had been this last week. I hit 90 days nofap, and I am a rock in social settings. It is unbelievable. Everything in this post is the bedrock.

          [–][deleted] 1 point2 points  (1 child)

          Where do i start with meditating?

          [–]BaconMeTimbers 2 points3 points  (0 children)

          Here is a good guided meditation to start you off: https://youtu.be/pzMhLmErz5Q

          [–]DedLed 1 point2 points  (4 children)

          So how do you avoid the fap, when you are a dude who cums early? I am not confident in my dick to not blow up pre maturely if I do not rub one out beforehand , especially with a newer chick.

          [–]Umbrifer 1 point2 points  (0 children)

          Kegels, They aren't just for women man

          [–]EscortSportage 1 point2 points  (0 children)

          This is a great post! thanks OP. Ive been doing quite the amount of research on the negative side effects and the addiction of porn and the effect on people. There is an interview of Ted Bundy (serial killer) speaking about the dangers and harm of porn, and being addicted to porn. He says that all the serial killers in prison that he knows have all been addicted to porn. So where does this tie into your post you might ask? Its the giving up instant gratification, wether its porn,fapping,smoking etc

          so i totally agree with your post, These five things i would say are directly conducive to success and overall happiness.

          Bravo

          [–]theDarkAngle 1 point2 points  (0 children)

          Its funny because this is more or less what we were told as adolescents and young adults about how to be "good". Dont drink, get plenty of exercise, dont play with yourself so much, budget your money.

          Except meditate I guess. But even that... in elementary I remember teachers showing us "breathing exercises" and "concentration techniques" for some reason.

          [–]Moldy_Gecko 2 points3 points  (5 children)

          I genuinely need to know... How important is sleep? I'm pretty sure I have a subtle sleep apnea and even when I sleep, I don't feel rested. So, often, I just get a minimum of 3-5 hours of sleep or so (Since 8 hrs doesn't get me any more rested). Could you go in detail a little more about the affects of sleep and what it does to improve you (besides brain function).

          And NoFAP is freaking great. I actually don't need to jerk (enough plates), but before those plates, I quit and it pushed me to actually get some.

          [–]RPRedhead 10 points11 points  (0 children)

          Quality sleep is VERY important. I believe it is fundamental to good health, and far too often ignored. It is a bad idea to caffinate your way through life (IMHO).

          If you suspect you have sleep apnea, talk with your doctor and get a sleep study done! Sleep apnea can be fatal and can affect many aspects of your health.

          [–]RedPillMeditations 6 points7 points  (0 children)

          It's actually pretty damn important. You shouldn't need to look hard to find good, reputable studies to show how beneficial it is. The thing is, they are finding that sleep deprivation affects a lot more than we thought it did. Things such a food choices, energy, comprehension, social skills, etc.

          Mike Cernovich had a well known sleep doctor on his podcast a while ago, I can't remember the episode. It was amazing the amount of stuff that lack of sleep does to the body.

          [–]O_Son 3 points4 points  (0 children)

          Sleep is very important, I don't sleep well either so a few years ago I took a sleep study and they said that I was more alert than I should have been but that I didn't have any specific condition. You may be the same way but if you have good insurance it's good to get it checked out. I have to get at least 8 hours of sleep to feel even halfway rested, I wake up about every 90 minutes or so but usually go right back to sleep.

          Here is some info on sleep and test - http://www.anabolicmen.com/sleep-testosterone/

          a) Take this study from Penev et al. for example. Where the researchers gathered up a group of healthy men to test their testosterone levels first thing in the morning when they had just woken up. They also gave these men a wrist band that showed how long each guy had slept…

          …The results showed that the guys who had slept for 4 hours, had testosterone levels howering around 200-300 ng/dl. Compare that to the guys who slept for 8 hours, they had their levels at around 500-700 ng/dl. The results showed that the more you sleep, the more testosterone your body produces. It’s just that simple.


          b) This study from Gov et al. found out similar results. They had 531 healthy men as test subjects, and they examined how the amount of sleep correlated with their testosterone level.

          The results again show that the men who slept more also had significantly higher testosterone levels. In fact the guys who slept for 4 hours had about 60% less testosterone in their serum, than the men who slept for 8 hours.

          I've also read that Midnight to 6am is when most of your testosterone is created in the body but only if you're asleep, or your body is much more efficient at creating test if you're sleeping- I forget which.

          [–][deleted] 2 points3 points  (0 children)

          No-Fap, Stop Drinking, Don't spend money.....get real

          [–]unicorn-carousel 1 point2 points  (5 children)

          1. Done, minimal fapping for the past 3 years. Funny how Sundays are the 'maybe it's OK sometimes' day... did it casually 3-4x/wk for a couple bouts of a couple weeks, absolute low points. Not worth it. Did fap-free for over a year. Conclusion is edging is OK sometimes, but presence and body awareness brings self control to control the squirt with increasing efficiency.
          2. Dabbled, "should" do more sitting. Have found meditation through thoughtlessness during routine...
          3. All over it, doing wonders. Working with a trainer 1x/wk in 5wk sprints, using awareness to monitor my own form constantly. Ego left in locker room, progressing slowly but well.
          4. Hardly on my radar, 6-figure pay check gone within days, paycheck to paycheck. Bottles be popped, so there's a large degree of irresponsibility involved...
          5. Yea, see #4... young, single, big city, overworked professional peers. I did a year without drinking a few years ago and it was pretty cool, you suggest 6-months and I'd agree if it's a good time. I currently don't drink booze at home except when I'm doing creative stuff. Gin and club soda all the way, to protect the gainz and avoid the hangoverz. Maybe some juice in that bitch.

          Thanks for the guide. I'd add one thing: do something you enjoy doing, and can be the best at. I have really shitty times when I'm just out partying and having fun. It's okay to coast for a while, but you need to be adding to the world. We call it inner game here, 7-habits calls it character ethic vs. personality ethic. The former is having a substantial body and accomplishments that make you walk tall, while the latter is simply emulating those characteristics... "fake it till you make it" works to a degree, but you still need to "stay in your lane."

          [–]dsade 0 points1 point  (2 children)

          Edging is the way to go, IMO. For me, it tends to stimulate additional sperm/semen production, and when I see my girl I launch her like a water rocket.

          [–]1htbf 0 points1 point  (1 child)

          What's edging ? Pleasuring yourself without releasing the kraken ?

          [–]1htbf 0 points1 point  (1 child)

          How old are you and what's your line of work if I may ask ?

          And what's the deal about gin protecting gainz ?

          [–][deleted] 0 points1 point  (5 children)

          You're supposed to jerk off at the very least five times a week. If you don't, at least try to drink a glass of red wine per evening. If you don't feel like doing either of these things... check yourself often for testicular cancer before 35 years old...

          Marc Garnick, M.D., Harvard Medical School Annual Report


          Study 1: 29,342 men between the ages of 46 and 81 reported their average number of ejaculations per month in young adulthood (ages 20–29), in mid-life (ages 40–49), and in the most recent year. Ejaculations included sexual intercourse, nocturnal emissions, and masturbation. Study participants also provided comprehensive health and lifestyle data every two years from 1992 to 2000. The scientists found that men who ejaculated 21 or more times a month enjoyed a 33% lower risk of prostate cancer compared with men who reported four to seven ejaculations a month throughout their lifetimes.

          Leitzmann MF, Platz EA, Stampfer MJ, et al. Ejaculation Frequency and Subsequent Risk of Prostate Cancer. Journal of the American Medical Association 2004;291:1578–86. PMID: 15069045.

          Study 2: 2,338 men came to a similar conclusion. In all, men who averaged 4.6 to seven ejaculations a week were 36% less likely to be diagnosed with prostate cancer before the age of 70 than men who ejaculated less than 2.3 times a week on average. The study found no connection between prostate cancer and the number of sex partners.

          Further study is needed to investigate possible protective mechanisms. In theory, emptying the prostate of potentially irritating or harmful substances might be one such mechanism.

          Giles GG, Severi G, English ER, et al. Sexual Factors and Prostate Cancer. BJU International 2003;92:211–16. PMID: 12887469.

          [–]GWar7 1 point2 points  (0 children)

          Hey, just to make a few things clear about the important study, the first one.

          First off, keep in mind that the study found that for the groups you mention, there was ~50% lower risk for low-grade cancer but ~75% higher risk of high-grade. This adds up to the "33% lower" you mentioned but in essense, and if the results are correct, ejaculating 21+ times per month might decrease the chance to get prostate cancer but increases the chance to die from it.

          In the updated results of this study for 2015, it's again ~33% lower risk but without taking into account the high-grade cancer anymore. So they updated their result of low grade cancer, from ~50% lower risk to ~33%.

          Finally, i should add that, like the quote above, media also cherry-picked those same groups, comparing 4-7 ejaculations with 21+ ejaculations. If they had chosen a different group things would have been weird. For instance, in most categories the risk of prostate cancer is shown to be lower for 0-3 ejaculations per month, comparing with 13-20 ejaculations.

          [–]DzejSiDi 0 points1 point  (1 child)

          Any reliable source that supports this extraordinary claim?

          [–]denart4 0 points1 point  (9 children)

          Oh please, keep the nofap religious cult shit out of here. Its placebo at best.

          [–]tallwheel 7 points8 points  (0 children)

          Yes. Please this. Seconded. Fapping is only a bad thing if you have been conditioned to believe it is a bad thing. I don't have negative associations with fapping, so I don't feel like a shitty person after fapping. I feel great.

          Nowadays, my load usually ends up on my GF's face or in her mouth, anyway.

          [–][deleted] 9 points10 points  (2 children)

          Bullshit. You're just in denial because you don't have the self control to give it up.

          [–][deleted]  (1 child)

          [deleted]

            [–][deleted] 3 points4 points  (0 children)

            I notice if I jerk off a lot I get unmotivated as hell, and my hornyness goes down the gutter. And I've been doing nofap both on steroids and as a natural, so it's not the testosterone BS.

            [–][deleted]  (1 child)

            [deleted]

              [–]denart4 1 point2 points  (0 children)

              The idea is more of a noporn then of nofap

              [–]Sworn_to_Ganondorf 0 points1 point  (0 children)

              Its not even that hard to workout 5-6 days a week. Me and ony of my best friends we lift monday wed friday, do cardio and abs on tuesday thursday saturday. We do it when he gets off work at like 8:45-9 pm for about an hour or more, relax, eat a bit and sleep. I feel it has helped me sleep better because it gets me tired helps me sleep easy, post workout shower then knock out right after is great.

              [–]TheElite3740 0 points1 point  (0 children)

              favourited. Also feelings the benefits of no fap. 7 days atm free as opposed to daily.

              [–]frictiondick 0 points1 point  (0 children)

              I agree about mediation. I'm in the process of working on my mental health. I've started to listen to a lot of trip hop which keeps my mind clear. Dwelling on the past and thinking about the future is hindering me from reaching my full potential. I took a stress management class and visual/auditory mediation felt amazing after one session.

              As for jerking off, I think it's completely normal as long as it's not a compulsion. I think porn is more of a problem then jerking it. I challenge you to try to jerking it without porn. Chances are you are not going to cum for the first couple days/weeks.

              [–]1StoicCrane 0 points1 point  (5 children)

              Any tips on good non-weight exercise routines. Saving a good lump some of money is infringing on my lifting plus I have no interest into getting into any gym commitments at the moment.

              Most around these parts are just social clubs guising as gyms with tanning booths and "Pizza Fridays" I kid you not.

              [–]Endorsed ContributorMarsupian 2 points3 points  (1 child)

              The recommended routine on r / bodyweightfitness

              [–]caucasianinasia 0 points1 point  (2 children)

              Insanity (Beachbody) workout has done wonders for me. best shape of my life at 45 years old. Highly recommended. Need nothing but something to play a video and some space. I've done workouts in hotel rooms even.

              [–][deleted] 0 points1 point  (0 children)

              Bookmarking and printing this. Wonderful advice.

              [–][deleted] 0 points1 point  (1 child)

              [deleted]

              What is this?

              [–]adam_varg 0 points1 point  (0 children)

              mindfullness .. no hippy spiritual bullshit.. search it up here on redpill few good how to posts

              [–]unknowncitzen 0 points1 point  (1 child)

              The Meditation thing has always fucked with me. I have tried it in the morning but I end up falling asleep, at night before I go to bed and I find that it ends up keeping me awake.. when do you Meditate?

              [–]adam_varg 0 points1 point  (0 children)

              I do two 10-15min sessions a day.

              One just before leaving home at morning, after shower breakfast etc i am fully awake and not sleepy. Then during lunch break. I bring my own food and colleagues go for lunch, so in saved time i usually do second session. If i miss this one i do session after evening training before dinner.

              Try to not meditate hungry or just after meal. Hungry makes it harder to focus, full stomach can make you sleepy..

              [–]chocobaby 0 points1 point  (0 children)

              Absolutely the best and easiest 5 things for improvement. So simple but so easy to forget and get offtrack about. Just do it folks. I do, and you'll be amazed at the changes you can make in 6 months.

              [–]bobbobbitybob 0 points1 point  (0 children)

              Thanks for a good post. It's good to always remind one about the basics. I would add number 6: Do not care about what people think or talk about you, because it does not matter at all.

              Regarding meditation, I recommend downloading "headspace" app, it's a good and easy start to meditation.

              [–]Tron10000 0 points1 point  (0 children)

              But I heard jacking off was the key to success

              [–]RedDeadlift 0 points1 point  (0 children)

              This is an excellent list and reminder. The hardest two for me are meditating and sleeping 7+ hours each night. Still working on those. Thanks for the inspiration.

              Edit: I am very interested in an in-depth version of this post.

              [–]sedo808 0 points1 point  (0 children)

              Damn good posts. Please do one in depth.

              [–]alexander_the_groovy 0 points1 point  (0 children)

              This is a solid, back to basics post. Good style and backing up with your personal experience. Everyone should have these concepts down to get the most out of them. Its not enough to understand on an intellectual level, you must take action.

              [–]octoberguy 0 points1 point  (0 children)

              thank you. this is really really good. what is your inspiration?

              [–]Kryonixc 0 points1 point  (0 children)

              Fapping calms me down and as a result I pick up more efficiently.

              [–][deleted] 0 points1 point  (0 children)

              I'd say 4 shouldn't be don't spend money, but learn what to spend it on, e.g. wants vs needs.

              Once you actually calculate what things purposefully add value your life, and those which just sap time on distraction, your list of purchases gets very small.

              [–]rocketace8 0 points1 point  (0 children)

              I will follow this right now. great advice. I also need to lose weight. I am starting this six month plan right now. zero fapping will be hard though lol.

              [–]human_lament 0 points1 point  (0 children)

              Have done these long time ago, what's next?

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