• journaling, which comprises a , enumerating 3 things I am grateful for, 3 things I should improve on, 3 things I am worried about at the moment and reflecting on a previous day by writing for a few minutes;
• visualisation;
• affirmations;
• meditation – started with 10 minutes, currently 20 – normally with , or ;
• reading non-fiction for an hour, preferably two books in parallel, each for 30 minutes;
• refraining from social media and other Internet trash until evening.

After that I move on to my plan for the current day, however I sometimes postpone the morning routine for 2-3 hours so that I can study with fresh resources of willpower upon waking up. Nevertheless, I noticed a range of benefits since I regularly started incorporating this routine into my life. I am going to write about all elements of this routine in more detail as well as about those benefits in my blog posts.

Workout routine

I attempt to exercise every day. I do the above-mentioned weightlifting sessions every other day and I also do HIIT training 6 times a week. My goal is to get rid of excessive body fat and build more muscle at the same time (remember, these are two separate things, it is not possible to transform fat into muscle).

I have never really been doing serious weightlifting training and it was a mistake. Current research suggests it is the most effective way to build muscle tissue and lose fat. I am not sure why I have always been so reluctant to the gym, probably because I stereotypically associated bulky, bald, dangerous guys with it and because my dad is a cardio-freak. It is finally time to try the benefits of lifting weights though and see if it is really that effective in improving one’s physique.