Contents
There Are Only 2 Things A Man Can Depend On... ............................................. 4
3 Basic Activities That Guarantee Masculine Success ......................................... 6
A Simple Bodyweight Routine to Shred Fat and Build Muscle........................... 9
Simple Meditation: How 5 Minutes per Will Literally Rewire Your Brain
and Change Your Life ............................................................................................ 14
How to Approach Any Girl and Get Her Number and a Date in Under 60
Seconds................................................................................................................... 17
The Biggest Risk is NOT Taking Action… ............................................................. 21
4
There Are Only 2 Things A Man Can
Depend On... Do you have a favorite quote?
Mine might be the following, compliments of rapper 50 Cent:
“I was born alone and I will die alone. I’ve got to do what’s right for me
and not live my life the way anybody else wants it.”
I like it because it's so brutally honest. And accurate. People don't like
to hear it, but it's the truth: you can't depend on anyone but yourself.
You see, if life were a board game, you’d be the game piece. You go
through life working towards a set of goals or outcomes (at least you
should), just the same as your game piece progresses around the
board.
In a board game there are strict limitations. In life, we’re encouraged to
follow laws and social norms, but for the most part we’re free to do as
we choose. There are infinite paths that will take you to any goal
imaginable.
Along the way you’ll deal with many people. Some will help you, others
won’t. You can grow to depend on the ones that help you, but that
always incurs a risk. A family member can die. A close friend can betray
you. Your girl can leave you.
How will you react when one of these things happens?
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Playing with others is a necessary part of the game, yes, but you can
never depend on them. Doing so will ultimately lead to failure and
disappointment.
Accept that the only two things you can ever count on are your body
and your mind – your game piece, if you will. You must tend to these
things like a gardener tends to his plants. Focus on improving them and
facilitating their health and growth and you’ll always put yourself in the
best position to “win”.
If some tragedy befalls a dependent man, he may sink into depression.
He might feel like he’s lost all hope of accomplishing his mission in life.
He might give up.
A truly independent man, however, will not. He’s prepared, on some
level, for each of these tragedies. He doesn’t have a specific game plan
for when his best friend betrays him, per se, but he’s put himself in a
good position, both physically and mentally, that he can weather the
storm. Not only can he weather the storm, but he can keep his cool and
make the fine adjustments needed to get the ship back on course.
And so you must protect your game piece. You must cultivate your
body and your mind each and every day. This is the How To Beast
philosophy. I offer you this eBook and the following three habits with
the hopes that they'll help you do just that.
Beast on,
David
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3 Basic Activities That Guarantee
Masculine Success Over the past few years I’ve been going hard at the self-improvement
lifestyle. It began in 2010 when I was living in Madrid, working in an
office cubicle next to an amateur bodybuilder.
His passion for fitness spread quickly to me as I watched a nerdy,
seemingly overweight computer programmer transform into a
shredded beast in a matter of weeks. I’d later learn that this was simply
a cutting phase where he lost weight to remove layers of fat covering
his already developed muscle mass.
I slowly became obsessed with weight lifting and bodybuilding, and
transformed my skinny ass physique over a three year period:
But my transformation was so much more than a physical one. As I
counted my calories and hit the gym religiously I developed an intense
sense of discipline and thirst for growth that began to leak into other
areas of my life.
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What began as a quest for a better body quickly grew into an obsession
with identifying and improving weaknesses across all areas of my life.
Next, I moved onto dating, an area that I’d struggled with all the way
through college. I went from being unable to even ask a girl that I knew
was attracted to me out to being able to confidently approach random
women and walk away with a phone number and a date.
Then my career, as I quit my cubicle based software job to follow my
passion for fitness and entrepreneurship on a full time basis.
Over the years I experimented with countless habits. And I believe I’ve
found three that, when combined, produce a result so powerful that
any man would be silly to ignore them. Doing these 3 things on the
regular puts you in an emotionally balanced, supremely confident, and
intensely focused state that will guarantee the merciless slaughter of
any goal you can think of.
Proceed with caution…
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Below is a basic graphic that illustrates the powerful effects of the three
habits I’m about to delve into. This is how they support me as I move
from mission to mission in my life. The same way a camera is held
steady on a tripod to take solid photographs, these three habits will
support you physically, emotionally, and psychologically as you tackle
various obstacles in life … I call it the tripod of masculine success:
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A Simple Bodyweight Routine to
Shred Fat and Build Muscle Habit #1: Resistance training
Prescription: Every other day, about 15-30 minutes
Benefits: Physical strength, body composition (more muscle, less fat),
posture, discipline
Bodyweight routines are all the rage in the men’s fitness world lately.
And understandably so – the idea of working out with nothing more
than your own sweat and palms is inherently manly.
And while my wife the barbell back squat and my mistress the deadlift
don’t allow me to endorse bodyweight routines as the absolute most
effective workouts in existence, I have put together one that comes
really fucking close.
The benefit to doing them, of course, is that you don’t need ANY
equipment, aside from maybe a bar or branch to do pull ups on. And,
while it’s taken me quite a while to admit it, because of my history with
the big three (squats, deadlifts, and bench press), they can be pretty
fucking hard – and quite effective, too.
The key to any well-balanced routine is the inclusion of a set of
challenging squatting, pushing, and pulling exercises… and bodyweight
routines are no different. So below I’ll offer a progression of basic
squatting, pushing, and pulling exercises. I’ve also included a few
abdominal exercises so you can build a beastly core.
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How to execute the routine Your job is to select a variation from each category below that is
challenging for you to complete about 8-15 repetitions of (if you can do
more, then move on to the next variation).
You’re to perform the exercises in a circuit, 3 times through. Do this
every other day, or whenever you’d normally workout but can’t make it
into the gym.
The Squat Muscles worked: Legs (quadriceps, hamstrings, glutes)
Variations
1. Bodyweight squat
2. Jump squat
3. Single leg chair squat
4. Single leg stoop squat (sit onto something shorter)
5. Pistol squat
6. Jumping pistol squat
The Push Muscles worked: Chest, shoulders, triceps
Variations
1. Kneeling push up
2. Incline push up
3. Push up
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4. Decline push up
5. Decline clap push up
The Pull Muscles worked: Back, biceps
Variations (if you don’t have a pull up bar)
1. Door pull up
2. Table pull up
3. Raised feet table pull up
Variations (if you have a pull up bar)
1. Assisted pull up
2. Pull up
3. One arm pull up
The Core Muscles worked: Abdominals (rectus abdominis, transverse abdominis,
internal and external obliques)
Variations
1. Sit ups (with your feet underneath a sofa or something similar)
2. Knee raises (hanging from a pull up bar)
3. Straight leg raises (hanging from a pull up bar)
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Sample Workout Assuming I’m at the lowest level for all of the listed exercises, one
workout would look as follows:
1. Bodyweight squats until failure (less than 15 reps, if I’m capable of
more then it’s time to advance to the next hardest variation)
2. Kneeling push up until failure
3. Door pull up until failure
4. Crunches until failure
Rest 2 minutes
1. Bodyweight squats until failure
2. Kneeling push up until failure
3. Door pull up until failure
4. Crunches until failure
Rest 2 minutes
1. Bodyweight squats until failure
2. Kneeling push up until failure
3. Door pull up until failure
4. Crunches until failure
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Other Training Options 1. If you have access to a set of dumbbells, check out a dumbbell
routine I wrote on my blog here.
2. And for a complete scientifically backed diet regimen and training
routine that takes advantage of more equipment like barbells and
benches, click here to read reviews and buy my book Shredded Beast.
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Simple Meditation: How 5 Minutes
per Will Literally Rewire Your
Brain and Change Your Life Habit #2: Meditation
Prescription: Every single day, 5-10 minutes
Benefits: Mental clarity, emotional stability, enhanced breathing,
discipline, testosterone
Meditation gets written off by most guys.
The benefits of meditation aren’t like lifting weights. It’s not going to
grow your arms by a couple inches or burn belly fat.
The benefits don’t seem very tangible, and we live in a society where
over-stimulation is the norm. We’re constantly bombarded by
advertisements, movies, video games, TV shows, sports games,
breaking news, and when we’re not, we tend to dive our heads into out
smartphones. So yes, I get it, sitting there and breathing can seem like
“a waste of time”.
But realize: the matrix is real my friend. And we’re all fucking plugged
into it. Meditation is the red pill that allows us to unplug ourselves from
the matrix of modern day society, if only for a couple of minutes. It
allows us gain a better perspective on the things that really matter.
After a solid meditation, you’ll feel amazing. I guarantee it. You won’t
have compulsive thoughts about things you have to do, or people who
are pissing you off. You won’t get tied down in depressive emotions,
either. Rather you’ll feel a calm, focused energy emanating from within.
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If that wasn’t enough, there’s conclusive scientific data showing that
meditation boosts your immune system, lowers your blood pressure,
and relieves symptoms of irritable bowel syndrome, among other
things.
One study out of Harvard even found that short daily doses of
mediation can physically grow the grey matter in the area of your brain
associated with self-awareness and compassion, and shrink the grey
matter in the area of your brain associated with stress at the same
time.
Another study measured how the practice of meditation alters our
bodies’ responses to stress. It found that after just a few months of
meditation, we’re able to better regulate our testosterone levels in
times of stress (as well as our growth hormone and cortisol levels).
All of this is why more and more people are adopting this practice, from
the US Marines all the way to professional and Olympic athletes.
Oh, and one more thing: “turning off your mind” isn’t a requirement for
successfully meditating, so don’t bitch and moan about how you can’t
“just stop thinking”.
Rather “turning off your mind” is more like the unattainable goal that
you strive for. I’ve never sat there for an entire 5 or 10 minutes in
complete blissful emptiness. No, that doesn’t happen. But you’ll still
realize the benefits. And if it comforts you a bit, you do get closer to this
ideal over time.
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How to meditate Rather than re-inventing the wheel, I’ll just point you towards a guided
meditation video that served as my introduction to the practice. I
probably used this video for the first 100 times I meditated:
https://www.youtube.com/watch?v=QcD9bdu6xdM
PS: I meditate lying down flat on my back, with my arms out to my
sides. I find this more comfortable than trying to contort my body into a
traditional “zen-like” cross legged pose.
For 23 more quick ways to boost your confidence, relieve stress, and
crush life, click here to check out my new book Confidence Hacks.
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How to Approach Any Girl and Get
Her Number and a Date in Under
60 Seconds Habit #3: Approaching women
Prescription: Every single day do one approach
Benefits: Comfort zone expansion, confidence, opportunity to meet
and date quality women, discipline
There is no such thing as a man without fear, only those who’ve trained
themselves to be comfortable confronting their fears.
By constantly exposing yourself to fearful situations where rejection is
probable, you slowly rewire your brain. You turn your default “fight or
flight” response to stress into something different – an enlightened,
adventurous approach to life where you’re more likely to try new things
and take bold actions despite the fear of failure or embarrassment.
For example, had it not been for my exposure to approaching a lot of
random women, I’m not so sure that I would’ve had the balls to quit my
9-5 software job and pursue my passions for fitness and
entrepreneurship.
Pickup artistry, “game”, and seduction all get a terrible rap. And
understandably so – it’s for the same reason that salesmen get a bad
rap: it seems like sleazy manipulation.
And many of the approaches out there most definitely are. I won’t lie,
when I struggled to improve my success with girls I read a fair share of
literature from the above genres. And I’ll tell you the same thing that
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many other men who’ve drastically improved their “game” have told
me:
If the only change I ever made was simply putting myself out there and
approaching more girls, I’m confident my success rate with women
would’ve improved just the same [as it did by doing this and also trying
to incorporate a bunch of other silly tactics].
What this means is that a lot of people are making money by try to
teach men specific “tricks” or “techniques” to seduce women. And most
of it’s bullshit.
The truth is that the easiest and most effective way to improve your
success with women is to simply be honest and straightforward – just
say what you mean and ask for what you want.
In terms of meeting women this means:
1. Approaching girls you’re attracted to
2. Asking for what you want
Anything more complicated sidesteps your primal masculine instincts
of going for what you want.
I’ll share the exact approach I use right now. I use these exact steps
whenever I see a cute girl I want to talk to at the grocery store, the bar,
the gym, or just walking down the sidewalk. It’s gotten me countless
numbers and dates.
1. Ask a simple question: “Do you know where the closest Starbucks
is?” or “Is that a vodka tonic you’re drinking?” for example – this is
simply so that she’ll actually stop and engage with you.
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2. Tell her the truth: “Honestly I just asked you that because you’re cute
and I wanted to talk to you.”
3. Introduce yourself: “By the way I’m David what’s your name [shake
hand]”
4. Exchange some basic info: “Where are you from?” “What are you up
to today?”
Tip: Make guesses about her rather than asking questions: “you’re
not from around here, are you?” for example. This avoids entering
into interview mode and makes the conversation more fun for
both of you.
5. After a few minutes, ask for the date: “You seem cool and I’d like to
get to know you better, do you want to hang out sometime?”
6. If yes, hand them your phone and ask them to put their number in.
That’s all it takes.
And the best part is that doing this repeatedly
is amazing rejection therapy By constantly approaching women and confronting the universal fear
of failure and rejection, you gradually desensitize yourself to it – you
expand your comfort zone.
And this transfers into other areas of your life.
For example, I’m honestly not sure I would’ve been able to quit my
career in software in order to pursue a “risky” career in fitness and
entrepreneurship if I hadn’t approached hundreds of women and
become comfortable failing.
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I challenge you to approach at least one girl a day, tell her she’s cute,
and ask her to hang out. If you do this I offer two guarantees.
1. You’ll have a steady flow of dates with quality women
2. Your confidence will steadily increase as your fear of rejection
steadily declines
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The Biggest Risk is NOT Taking
Action… …and that’s why I created:
This online course or “bootcamp” is designed to radically enhance your
confidence, motivation, and discipline in under 1 month.
It consists of a series of daily missions that will challenge you to
improve yourself in many different ways. Yes, the above habits are a
crucial part of the course, but there is much, much more.
I invite you to read more about the course by clicking HERE.