Richard Seng

UW Alumnus. Holler at this baller.

[Richard Seng @risefitx]

@TheFFBallers Cam Skattebenched

[Luke Thomas🏋️‍♀️ @lthomasnews]

I've been covering MMA for nearly 20 years and Max Holloway's KO of Justin Gaethje tonight at UFC 300 right away ranks as one of my all-time top moments.

Here's me and @othellobt reacting in real time to the unbelievable scenes:

[MrBeast @MrBeast]

I’m gonna give 10 random people that repost this and follow me $25,000 for fun (the $250,000 my X video made)

I’ll pick the winners in 72 hours

[Richard Seng @risefitx]

@TheFFBallers Jahan GOTCHAson

[Richard Seng @risefitx]

Life's best teachers: heart breaks, failures, and empty pockets.

[Richard Seng @risefitx]

There is only one thing that you can improve that will also improve everything else in your life.

And that is your health.

[Richard Seng @risefitx]

The person you are and the person you want to be are only separated by discipline.

[Richard Seng @risefitx]

"I trained 4 years to run 9 seconds... and people give up when they don't see results in 2 months."

- Usain Bolt

[Richard Seng @risefitx]

Don't focus on going 0 to 100.

Focus on going 0 to 10. Then 10 to 20. Then 20 to 30. And so on and so on until you get to 100.

Build sustainable habits through gradual progression.

[Richard Seng @risefitx]

Reframe your mindset.

Change it from "I should workout" / "I have to go to the gym,"

to "I want to workout" / "I get to go to the gym".

[Richard Seng @risefitx]

You don't need an all-or-nothing mindset to be successful. On the contrary this is what stalls results.

If you're only going to do it when you feel like it, what happens when you're having bad days?

Be better 1% every day. After a year, you'll be at a 365% improvement.

[Richard Seng @risefitx]

Don't know how to structure your workout?

5-10 min warm-up / mobility / priming
80% compound lifts
20% isolation exercises
5 min core work
5 min cardio (optional)
5 min cool down and static stretching

[Richard Seng @risefitx]

This is called periodization. Once you learn how to manage your big rocks, you can move on to the pebbles and so on.

This could include tracking calories, macros, or introducing more exercise into your routine. These steps need to take place for sustainability and success.

[Richard Seng @risefitx]

Are you struggling to make changes in your life?

Think about an empty jar. You'd want to put in the big rocks before sand, pebbles or water right?

Focus on the big things in life that make an immediate impact: stress, sleep, water intake, time management, self-care.

[Richard Seng @risefitx]

You can't just "tone" muscle. It doesn't work that way.

You need to build muscle in a caloric surplus. Then cut body fat in a caloric deficit.

Simply put, when you get strong, you'll get toned.

[Richard Seng @risefitx]

Discipline leads to habits.
Habits leads to consistency.
Consistency leads to growth.

[Richard Seng @risefitx]

- Blackout curtains (eliminate all sources even charging lights)
- Eye mask
- Lower temperatures
- White noise machine or essential oil diffuser
- Bedtime yoga or light stretching
- Chamomile tea before bed
- No screen time / blue light 1 hour before bed

[Richard Seng @risefitx]

Get more sleep!

Sleeping for 7-9 hours can help promote better health, improved focus and productivity, faster recovery, increased gains, happiness and more.

If you're struggling to get good quality sleep, here are a few suggestions:

[Richard Seng @risefitx]

Do not rely on motivation to workout. Motivation will quickly fade just as fast as it comes.

Find out what your pain is. What's costing you if you don't get it done.

Then you fall in love with the process. That's how you build consistency, discipline, and results.

[Richard Seng @risefitx]

@TiaFouroohi More protein! 👍