Brush Your Teeth & Workout At The Same Time

Happy singles awareness day everybody!!!

Whether you are single or taken, I hope you keep your teeth clean.

Because you do brush your teeth regularly right? :/

I hope so…

Anyway, here is a short video of how I usually brush my teeth and get a quick pump at the same time :D

Be creative & have fun in your training.

Attack Life & Get Stronger

- Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Simplify Your Workouts & Nutrition + (Actually Eat Your Veggies Trick)

The other day I ordered a dash wallet and when it came in the mail, the package contained this quote:

 “Sometimes the questions are complicated and the answers are simple.” – Dr. Seuss

That quote made me think about simplifying my workouts & nutrition for this month.

My simplified exercise list:

  • Squats
  • Deadlifts
  • Bench & Overhead Presses
  • Farmer Walks
  • Pull Ups, Chin Ups, Inverted Rows & Muscle Ups
  • Dips
  • Push Ups
  • Squats & Pistols
  • Jumping
  • Crawling
  • Climbing
  • Rolling
  • Sprints

My simplified food list:

  • Eggs & Cheese
  • Chicken
  • Turkey
  • Ground Beef & other red meats
  • Salmon, tuna and other fish
  • Rice
  • Pasta
  • Potatoes & Yams
  • Beans
  • Oatmeal
  • Fruits & Veggies (See my video for the “actually eat your veggies trick“)
  • Almond or Rice Milk
  • Coconut oil
  • Butter
  • Peanut & Almond Butter
  • Nuts & Seeds
  • Avocados

**Pro Tip: Meal prep & cook your meats & carbs in advance so you only have to reheat them later – preparation is the cure to not desperately look for anything to eat once you come home hungry & are un-energized to cook**

My simplified supplement list:

  • I sometimes take creatine
  • Don’t take protein powders because they make me bloated (Haven’t experimented with pant based ones yet)
  • I am testing out making my own nootropic stacks (Limitless anyone???)
  • And zinc (ZMA’s) before sleeping – These have helped me a lot to not get sick, improve my sleep & my dreams are much more vivid

That’s what I am focusing on for this month, and I want you to ask yourself those 2 questions.

  1. I can do a lot of different styles of workouts but what are the most important goals for me right now? – For me it is Strength and movement efficiency.
  2. I can eat whatever I want, but what foods are the ones that will give me the most energy & support my fitness goals? – For me it is real whole foods that I know will not bloat me.

Answer those 2 questions for yourself & simplify your lifestyle so you can focus on what will give you the results you want.

Simplify Your Life & Get Stronger

- Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

2 Simple Tips for Eating More & Using Better Form (Beginner Workout Problems)

I always like to ask everyone who signs up for my newsletter:

What is your #1 struggle or problem that you are facing right now? what is stopping you from getting stronger or building more muscle?

I always get some really good questions that I am gonna start sharing more with you since I know a lot of you are facing these same issues.

Today I got this question from Dirk (who is a going through beginner workout problems) asking:

Don’t really have a “big” problem, mostly little things like eating enough, learning proper form, basic beginner problems I suppose

I know a lot of us suffer with the same issues, even if we are not beginners – consuming enough calories & using proper form are simple to do once you establish the habit, so today I wanna offer 2 simple tips that will help you develop this important habit.

Eating enough calories: Don’t stress out a lot about macros & precise calories, simply start eating more little by little (instead of all at once) add an extra bowl of brown rice everyday for one week, the next add a table spoonful of coconut oil everyday for one week & keep getting used to consuming more calories week by week (it will be easier to adapt this way)

Using proper form in your workouts: This is key to develop good habits, so don’t listen to your ego & don’t max out on lifts…since you are a beginner, you don’t need to max out in order to see results, just do more work/weight week by week. If you reach a point where a weight or exercise is too heavy for certain amount of reps (for example: 4 sets of 8 pull ups) then do more sets but with less reps (example: 5 sets of 6 pull ups) – in the end you will be doing more overall work & be able to keep better form instead of forcing ugly reps that can lead to injury (and being injured for 1 or 2 weeks is no fun)

A simple thing you can do to keep proper form in mind at all times, is to do a warm up set & focus on proper form only (don’t care about the weight you are lifting on this set, just prep up your body & mind for the lift – close your eyes & visualize the weight you wanna be lifting if you must)

Besides all of this just rest a lot so you can be ready to kill it next time you train.

These are very simple tips, but put them into use & I know they will make a huge difference overtime.

If you have any more simple tips for these issues drop them below & let help each other out to solve these beginner workout problems!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Thank You for Choosing To Be Strong :)

Happy Thanksgiving!


Today is thanksgiving in the U.S. & many of us will pig out until we can’t no more (that might be me too, lol)

…Anyway, this day is about being grateful, so I just wanted to say a big:

Thank You :)

  • Thanks for being a subscriber
  • Thanks for letting me share my info with you
  • Thanks for choosing to learn from me
  • Thanks for following my advice
  • Thanks for wanting to live a healthier life
  • Thanks for choosing to be strong
  • And thanks for choosing to not settle for less.

We can be weak and average like everyone but you choose to improve yourself by building a better body & mind trough working out & eating better.

For that I am thankful & graceful.

*Thankful that I can help you on your journey & grateful that I am able to do so*

When I was in high school I always wanted to be an athlete & help people get stronger & healthier.

I never thought that by writing my emails, blog posts, making videos videos & products I would be able to help hundreds of people.

…and while I am not making a living from doing this (I still have a normal job) – the life I once dreamed of is slowly coming to fruition.

I tell you this because I want you to realize that I love sharing this info with you (would do it, even if I didn’t get paid for it because it fuels my soul) & I am grateful that you guys enjoy & actually put the info to use.

Thanks for being an action taker.

Today might be a day to give thanks, but also take a moment to:

- Be Grateful For You -

Be grateful for:

  • Getting stronger week by week
  • Being healthy & alive
  • Having work and being able to make a living
  • Having the strength to make decisions that will improve your life
  • Having the discipline to workout in order to get stronger & build more muscle
  • Having the courage to do what it takes to get stronger (both inside the gym & outside overcoming hardships)

Take a moment and just think about how much you have grown this year, not only physically but mentally, spiritually, financially & how you are becoming the best version of yourself.

The journey to personal growth never stops, but I am grateful that I can be a small part of it for you.

I am grateful for my struggle

With that said, enjoy your turkey & thank you for choosing to be strong.

I am here to help you along your journey,

Attack Life & Get Stronger

- Luis “Grateful” Carrillo

Don’t hold back in your training + expensive sushi

“That was some really good sushi!”

That’s what I said a few nights days ago, when me and some friends went to an upscale sushi place (the type of place that asks you if you have a reservation as you walk in).

I like sushi, but had not tried it with raw fish on top, so I was a little hesitant when I looked at the menu but the kitchen sink sounded really good, so I ordered that plus some crispy rice, because sushi never fills you up.

After cracking some jokes our waitress came back with the sushi.

*Insert sounds of plates lightly hitting the table*

I simply look at my plate with a look of that’s it? & I am glad I got 2 orders (workout problems :/)

Kitchen Sink Shino Suhi + KappoThe kitchen sink referenced above (it’s the name of the plate)

Crispy Rice & Spicy Tuna Shino Suhi + Kappo.JPGAnd Crispy Rice w/ Spicy Tuna

Both of these combined were close to $40

There were pricy, but sometimes you gotta Treat Yo Self!

And am glad I did as the sushi was gooooooood! – the best I’ve tried so far.

– The kitchen sink was tender, sweet, spicy and kept getting more flavorful with every chew.

– The crispy rice started to feel like eating a warm but solid Rice Crispy treat, but as you progressed to munch, the mild spicy tuna hit your mouth walls with a very pleasant combination of subtle flavors – it was delightful!

Needless to say I’ll have to go back & try more sushi :)

So how does sushi mix in with working out?

In a literal way it doesn’t, the only thing I can think of is that if you don’t workout you’ll end up looking like a sushi roll, ha!

But my point for describing my sushi experience is not for you to crave sushi (sorry if your mind already wants some)

It is to show you that how when you let go of what you think you should do, very pleasant & powerful results happen.

For example, when you are following your workout routine, are doing a set of 5×5 squats & after the 5th set your mind and body still wants to do more, but you look at your workout routine and it says only 5×5.

What do you do?

A) Move on to the next exercise & neglect your body’s urges to keep squatting

B) Fuck everything else, you are in squat mode & all you are gonna do is keep squatting until you can’t no more.

I would always choose B

If your mind and body wants to do something else don’t ignore these urges – Don’t Hold Yourself Back!

If you were to finish your workout as it is laid out on your plan, then you would feel good afterwards.

But if you listen to your primal urges & keep squatting you might break a PR get an incredible high that will transfer into making your day 10X better.

I could have looked for the cheapest sushi on the menu & probable would have felt OK afterwards, but I decided to not be a cheap ass and get what made my mouth water.

The scenario above happens to me all the time – I am following my workout routine & all of a sudden I get urges to do something else. Sometimes I follow these urges & sometimes I wait till the end of my workout to do something extra.

Even when I am in the kitchen, there is a doorframe pull up bar & as I cook I am looking at it & I have 2 options:

1- Do pull ups now

2- Wait till I do my workout & if I still have more energy do some pull ups afterwards.

If I have the urge to do pull ups, I don’t wait – I just do them!

Because I know if I ignore this feeling & energy I will regret it

So my point with all of this is to remind you to not hold back.

When you want something & it is safe to do, DO IT or else you’ll regret it.

Attack Life & Get Stronger

Luis Carrillo

P.S. I normally don’t talk about abs, but I will next time…stay tuned!

P.S.S. I am gonna start getting more personal with my articles & also share more stories (I still need to work on my story telling) but hope you enjoy them & you will also get to know me a lot more.

Raise Your Middle Finger to Yourself!

Kid Middle Finger

I am a Fraud!

Yup, I have not been fully living what I am sharing.

Like many of you I have my ups & down and for the past year, shit has gone down:

  • I stopped making YouTube videos
  • I haven’t emailed much
  • Until recently I haven’t made much strength or muscle gains
  • And I let work control my life to the point where all I do is work, train, cook, eat & sleep – not entirely the kind of lifestyle I want to live!

When I created Beast Lifestyle, I envisioned it as a movement where we rebel against being normal, where we raise our middle fingers to being weak & don’t let outside forces control our lives.

Is not just about gaining strength and muscle, but about using strength training as a vehicle to strengthen our lives and have the courage to go conquer our dreams – to live our own beast lifestyle!

As we grow up we become more docile due to getting more responsibilities, whether it be bills or taking care of someone else, we add more to our plates in order to survive – to some this crumbles & domesticates us to the point where we live on a highly organized & defined schedule that revolves around working, making money & putting everything else that once mattered aside: fun, fitness, sex, creativity, laughing, passion & a wonder for adventure just to name a few.

We force ourselves to become robots – and whether you like it or not, you choose to be in the situation you currently are. Sure you have had many influences overtime, but ultimately you took the actions that made you be where you currently are.

Today I say, lets rebel & change the shit you don’t like.

I personally am comfortable where I am:

  • I just moved out.
  • Don’t have many bills to pay.
  • Have jobs that pay enough me to live off month by month.
  • Don’t have any dependents under me.
  • And I am seeing strength & muscle gains again week by week.

Life looks good on paper, but although this gets me by, it doesn’t fulfill my soul – it doesn’t make me go to sleep excited for the next day to start.

While in high school I envisioned myself, helping many get stronger, running an online business from anywhere in the world & traveling to workout wherever I wanted.

And I Will Achieve This Goal!

We all have a beast inside of us that once it’s out, it will give you the strength, patience & perseverance to conquer your own goals without mercy – I will help you unleash this Beast.

Yesterday I had a moment of self reflectiveness & actualization – I saw how incomplete my life currently is. The passionate kid that just wanted to workout & have fun everyday has been tamed, but to that I say: NO MORE!

Starting this week I will be:

  • Emailing weekly (maybe even daily)
  • Making weekly YouTube videos (again maybe even daily)
  • Publishing more blog posts
  • Creating more workouts & products to help you reach your goals
  • Talking and sharing tips that go beyond fitness and health (Finances, ethics, personal development and technology just to name a few)

I will do as much as I can, in order to help you reach your goals – A fire has been lighted up & I will not stop until I help you get stronger.

So to end this I want you to:

Raise Your Middle Finger to Yourself!

Tell your weak self to fuck off, to move on and leave since you will not be the same complacent man or woman no more.

Today we raise up and start to live our own beast lifestyle!

Will you join us or stay living an unfulfilled robotic life?

Listen to the video above & make your choice!

Attack Life & Get Stronger

Luis Carrillo

P.S. Have anything to add or things you want? Drop them in the comments below!

Encyclopedia of Underground Strength and Conditioning Book Chapter

Underground Strength Book – Why I train the way I train.

I still remember the first time I decided to do a dumbbell clean & jerk with a 45 pound DB at LA Fitness – feels like it just happened yesterday.

I was doing my typical bodybuilding workout – 4 sets of 12 reps & body part splits – today was shoulder day & I had been consuming training advice from from this bald guy named Zach Even-Esh.Zach Even-Esh rock training

His style of training was unconventional – using tires, rocks, ropes and playgrounds as workout material. It was a little crazy for me back then since I was used to just going to the commercial gym and training there like everyone else. But one of the exercises that Zach kept repeating over and over was overhead presses with rock and dumbbell clean and jerks.

So while at the gym I decided to do a DB clean & jerk & since then I haven’t trained the same. The explosiveness of that movement hooked me & I needed more aggressive training.

Slowly I learned more & more from Zach until my training evolved into being part underground – training with an aggressive attitude & not making excuses.

If you have ever wondered why I train at playgrounds, use sandbags, rocks, playgrounds & love to simply train with anything – it is all because Zach injected me with his Underground Strength DNA ever since I started incorporating his training style.

This week he released his first published book & I am stocked! I just ordered & can’t wait to attack it.

Check out the trailer – it will make you wanna go tear it up!

Encyclopedia of Underground Strength and ConditioningPurchase the book at:

==> Dragon Door

==> Amazon

==> Kindle

There are some bonuses you can get if you purchase by tonight, but knowing Zach’s quality of products the bonuses are just extra icing on the cake – the book alone is worth it & I highly recommend you get it.

Matt WichlinskiEverything you need to know about getting stronger and mentally tough is covered in detail in this book. If you are looking for a shortcut, or don’t have a true desire to work as hard as possible, this book is not for you. This book is all about embracing the effort, doing your best, inspiring everyone around you, and being the consummate leader of your social circle, all while becoming the strongest version of yourself.

This book is loaded with inspirational stories and informational programs that work. Zach’s training methods are intense and his passion is unparalleled; if you want to succeed, this book is for you.”—MATT WICHLINSKI, Strength Coach, WWE Performance Center

Attack Life & Get Stronger

— Luis Carrillo

P.S. If you get the book at anytime, forward me your receipt to beastlifestyle [at] gmail.com & I’ll give you my book: 15 No Excuses Workouts as a bonus.

How do I build muscle safely at 13 years old?

I was recently asked: How do I build muscle safely at 13 years old?

My answer goes far beyond just telling the kid to focus on the major exercises & eat a lot (which are highly important) but above that, developing the habit of always moving & being active, is key to keep making progress throughout the years.

At 13 years old your whole world is about to change & you will:

  • Become more civilized
  • You will sit down a lot more
  • You will be smacked with more responsibilities, orders and rules

And all of these can slowly make you comfortable, lazy & overtime make you loose your energy to want to workout.

Am I blowing this out of proportion & making it sound like your wold is gonna end? Maybe a little.

Truth is that if you always find a way to be active at a young age, you won’t have such a hard time dealing with having to manage school, social life & fitness (since it will be embedded in your DNA to want to move)

So if you want to build muscle at 13 years old: Constantly be active, eat a lot, rest a lot & master the basic bodyweight exercises.

It sounds simple & it’s because it is – the only thing you have to do is put in the work & have fun!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 No Excuses Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Simple Hack to Workout More At Home!

If you ever feel distracted at home when trying to workout, give this simple hack a try!

Pick up your 2 or 3 major distractions that are keeping you away from working out, load them in your car & walk back home

Now that your distractions are gone, get to work son!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 No Excuses Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Afraid of Overtraining? [Rant]

This is gonna be a little bit of a rant, so enjoy…

Yesterday I went to the park got in a little game of basketball & also hit a playground workout: pull ups, handstands, some tucked in lever practice and tree climbing.

It made me remember: how much more easy these moves where when I was younger.

I started to get into weightlifting in high school & during this time I slowly started to do less and less bodyweight training (push ups, pull ups & lunges were a regular part in my routine but I only treated them as reps and sets as opposed to actually improving movement)

This was a huge mistake!

During my workouts in high school I started to think that doing an extra 100 push ups a day would mean over training, since I read that you could over-train easily (especially if you train the same muscle multiple times a week) so I avoided doing them even tough my body was craving that extra movement.

I had a fear of over-training, but I shouldn’t have had it, since I used to do 200 push ups a day when I was in middle school & the beginning of high school (100 as soon as I woke up & 100 before bed) & always felt amazing.

This is a mistake that I see a lot of people doing is: neglecting their urge to workout more.

Doing an extra 100 reps of push a day, or an extra 20 pull ups, or even squatting for 20 more reps will not lead to over-training!

If you feel like doing extra work, DO IT! – Do not hold back your body when it wants to move.

If you feel like doing pull ups while reading - DO IT!

If you feel like doing pull ups while reading – DO IT!

Overtraining is a real thing, but it usually happens when you are under tons of lifestyle stress (get little sleep, eat a lot of crap, have financial and relationship issues) not just from working out more.

If you at any point during the day see a bar and want to do a couple of pull ups, see a rock and want to do some squat and over head presses or see a motivational video and want to crank out some push ups – Don’t stop yourself from doing them.

Forget that tomorrow is leg day, or that you will do pull ups again during your workout next Monday – Went your body is craving movement and exercise simply MOVE!

Don’t care about whether they will help you build more muscle or not (they will btw) but just exercise for pleasure.

Because you can & it’s fun!

It’s kinda hard to separate the mindset of always training for something vs just moving for fun.

But it’s something that you develop trough just moving throughout the day.

Not all rules apply to this as sometimes you will have goals like gaining 10 pounds of muscle or deadlifting more weight which will require you to be more strict with how you spend your energy.

But even at this state, practicing movements will do wonders to just be relaxed & mobile in your training.

Your not a robot, your a strong human being, so start acting like one!

Training is never an straight equation, it is dynamic & changes as your goals change, so if you currently have this mindset of thinking that doing extra small work like 100 push ups here and there will eat away your results – Please take a moment to reflect and analyze your situation.

And if you finally realize that doing extra work won’t hinder your results then don’t neglect this feeling & take action!

That’s it, rant is over…Have a kick ass day!

Attack Life & Get Stronger

Luis Carrillo

========================
Recommended Workout Programs
========================

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!