Trinidad and Tobago Olympic hopeful, Daniel Hayes, joins Daniel Ferguson on this episode of the Sheer Strength Labs podcast. Hayes is a lifelong athlete and trains at the famous Wild Card Boxing Club in Los Angeles.
Hayes maintains a high-detailed work ethic, and pays attention to detail and food and fluid intake. When he is on the road, he is mindful of adaptation and preparation. He tries to have accessibility of supplements and meal replacements when traveling if clean foods aren’t available. Raw cashews, almonds, pistachios, powdered greens, and berries are a great alternative to fast foods. Hayes also takes branched-chain amino acids and is a fan of Himalayan pink salt, which has 80+ trace minerals.
Structure is the secret behind performing at one’s peak. This includes having a diet and regime in place that can be adapted to various scenarios. Athletes are so great when they are at home, because they are enacting the same routine, which is a huge advantage. The deeper you get in your routine and the more ingrained it becomes in, your daily life will at some point become an autopilot setting and easy.
Boxing is a performance sport, but bodybuilding is mainly achieved off stage and counts on the diet, training, bulk, and the weight cut.
Discipline requires mental fortitude. This is all about doing the little things consistently including water consumption, sleep, and cardio. If you are just starting out, then the biggest thing to do is build momentum in incremental steps. An example can be to drink a gallon of water per day for a week. Once this becomes habitual, then build on that base.
When it comes to fitness, your body doesn’t lie to you. Hayes drinks 2-3 gallons of water per day due to his high level of training. He is at the point of dreading days off, because he doesn’t drink the same amount of water and feels dehydrated. This is also a result of years of his body be acclimated to certain things.
In his day-to-day life, Hayes takes into account the basic calories-in and calories-out calculation. His routine is to have a meal replacement shake with dextrose powder and greens upon waking in order to get protein. He will go to the gym to train in boxing and then have another high protein meal replacement shake with greens, PhytoBerry, as well as either rice or a baked potato and chicken, ground turkey, or salmon with salad on the side. Dinner is much of the same with his favorite being salmon with rice, cucumber, tomatoes, and lettuce.
Hayes tries to incorporate four staple exercises in his routine such as five sets of squats, deadlifts, bench press, and snatches. You can’t afford to let your body adapt. The second you do that, it will stop getting challenging, and your body will be used to it.
High-intensity interval training is recommended on a daily basis to work the lungs. When your lungs and heart are strong, you will feel your best, and your mind will be clearer. Hayes suggests having a back and leg day, as well as positive and negative days where you work your chest and back or biceps and triceps.
A lot of people neglect their core. The abdominals need to be trained like any other muscles. A big part is diet, but there is a difference between diet abs and muscle abs. When you have diet abs, you are dehydrated and are carb-depleted. Muscle abs, on the other hand, are actually developed muscles.
Hayes uses greens, branched-chain amino acids, whey isolate, dextrose powder, whey, casein, Himalayan pink salt, glucosamine, fish oil, turmeric, vitamin C, multivitamins, vitamin E, Bragg’s apple cider vinegar, and garlic.
When you don’t feel like going to the gym, think bigger picture. It’s the small steps that will get you to the goal and will add up in the long run. Setting a goal too far into the future is too easy to lose track of. It’s important to set short, mid- and long-term goals to have a constant accountability.
The most successful human beings have long-term goals and write them down. A great way to keep on track is to write your list before bed for the next day.
What you are dreading doing the most is what you need to do in order to grow. This is for both mental and physical situations. Wake up every day and do just a little bit more.
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