Martin Meadows is the pen name of an author who has dedicated his life to personal growth. He constantly reinvents himself by making drastic changes in his life.
Over the years, he has regularly fasted for over 40 hours, taught himself two foreign languages, lost over 30 pounds in 12 weeks, ran several businesses in various industries, took ice-cold showers and baths, lived on a small tropical island in a foreign country for several months, and wrote a 400-page long novel’s worth of short stories in one month.
Yet, self-torture is not his passion. Martin likes to test his boundaries to discover how far his comfort zone goes.
His findings (based both on his personal experience and scientific studies) help him improve his life. If you’re interested in pushing your limits and learning how to become the best version of yourself, you’ll love Martin’s works.
© Copyright 2016 by Meadows Publishing. All rights reserved.
Reproduction in whole or in part of this publication without express written consent is strictly prohibited. The author greatly appreciates you taking the time to read his work. Please consider leaving a review wherever you bought the book, or telling your friends about it, to help us spread the word. Thank you for supporting our work.
Efforts have been made to ensure that the information in this book is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text, and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts, and the Internet. The author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.
[i] Oaten, M.; Cheng, K. (2006); “Longitudinal gains in self-regulation from regular physical exercise.” British Journal of Health Psychology 11 (4): 717–733. DOI: 10.1348/135910706X96481.
[ii] Summary Health Statistics: National Health Interview Survey (2014); “Table A-14a. Age-adjusted percent distributions (with standard errors) of participation in leisure-time aerobic and muscle-strengthening activities that meet the 2008 federal physical activity guidelines among adults aged 18 and over, by selected characteristics: United States, 2014.”
[iii] Rye, J. A.; Rye, S. L.; Tessaro, I.; Coffindaffer, J. (2009); “Perceived barriers to physical activity according to stage of change and body mass index in the west Virginia Wisewoman population.” Women’s Health Issues 19 (2): 126–134. DOI: 10.1016/j.whi.2009.01.003.
[iv] Ryan, R. M.; Deci, E. L. (2000). “Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being”. American Psychologist 55 (1): 68–78. DOI: 10.1037/0003-066X.55.1.68.
[v] Gagné, M.; Deci, E. L. (2005) “Self-determination theory and work motivation.” Journal of Organizational Behavior 26 (4): 331–362. DOI: 10.1002/job.322
[vi] Cho, Y. J.; Perry, J. L. (2012) “Intrinsic Motivation and Employee Attitudes: Role of Managerial Trustworthiness, Goal Directedness, and Extrinsic Reward Expectancy.” Review of Public Personnel Administration 32 (4): 382–406. DOI: 10.1177/0734371X11421495
[vii] Crane, M. M.; Tate, D. F.; Finkelstein, E. A.; Linnan, L. A. (2012); “Motivation for Participating in a Weight Loss Program and Financial Incentives: An Analysis from a Randomized Trial”. Journal of Obesity 2012: 290589. DOI: 10.1155/2012/290589.
[viii] Ryan, R. M.; Deci, E. L. (2000). “Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being”. American Psychologist 55 (1): 68–78. DOI: 10.1037/0003-066X.55.1.68.
[ix] Ryan, R. M.; Frederick, C. M.; Lepes, D.; Rubio, N.; Sheldon, K. M. (1997); “Intrinsic Motivation and Exercise Adherence.” International Journal of Sport Psychology 28: 335–354.
[x] Grant, A. (2013). Give and Take: A Revolutionary Approach to Success. Viking Press.
[xi] Grant, A. M., & Berg, J. M. (2011). Prosocial motivation at work: When, why, and how making a difference makes a difference. In K. Cameron & G. Spreitzer (Eds.), The Oxford Handbook of Positive Organizational Scholarship. New York: Oxford University Press.
[xii] Uysal, M.; Jurowski, C. (1994). “Testing the push and pull factors”. Annals of Tourism Research 21 (4): 844–846. DOI: 10.1016/0160-7383(94)90091-4.
[xiii] Irwin, B. C.; Scorniaenchi, J.; Kerr, N. L.; Eisenmann, J. C.; Feltz, D. L. (2012); “Aerobic exercise is promoted when individual performance affects the group: a test of the Kohler motivation gain effect.” Annals of Behavioral Medicine: a Publication of the Society of Behavioral Medicine 44 (2): 151–9. DOI: 10.1007/s12160-012-9367-4.
[xiv] Feltz, D. L.; Irwin, B. C.; Kerr, N. (2012); “Two-player partnered exergame for obesity prevention: using discrepancy in players’ abilities as a strategy to motivate physical activity.” Journal of Diabetes Science and Technology 6 (4): 820–7. DOI: 10.1177/193229681200600413.
[xv] Duhigg, C. (2012). The Power of Habit: Why We Do What We Do, and How to Change. Cornerstone Digital.
[xvi] Clear, J. The 3 R’s of Habit Change: How To Start New Habits That Actually Stick. Retrieved December 10, 2015, from http://jamesclear.com/three-steps-habit-change
[xvii] Babauta, L. The Four Habits that Form Habits. Retrieved December 10, 2015, from http://zenhabits.net/habitses/
[xviii] Booth, F. W., Roberts, C. K., Laye, M. J. (2012); “Lack of exercise is a major cause of chronic diseases.” Comprehensive Physiology 2 (2): 1143–211. DOI: 10.1002/cphy.c110025.
[xix] I-Min, L.; Shiroma, E. J.; Lobelo, F.; Puska, P.; Blair, S. N.; Katzmarzyk, P. T. (2012); “Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy.” The Lancet. Published online July 18 2012. DOI: 10.1016/S0140-6736(12)61031-9.
[xx] Ekelund, U. et al (2015); “Activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC).” American Journal of Clinical Nutrition 101 (3): 613–621. DOI: 10.3945/ajcn.114.100065
[xxi] Health.gov, Physical Activity Guidelines, Retrieved December 15, 2015, from http://health.gov/paguidelines/guidelines/adults.aspx
[xxii] Craft, L. L; Perna, F. M. (2004); “The benefits of exercise for the clinically depressed.” Primary Care Companion to the Journal of Clinical Psychiatry 6 (3): 104–111.
[xxiii] Broman-Fulks, J. J.; Berman, M. E.; Rabian, B. A.; Webster M. J. (2004); “Effects of aerobic exercise on anxiety sensitivity.” Behaviour Research and Therapy 42 (2): 125–136. DOI: 10.1016/S0005-7967(03)00103-7.
[xxiv] Carek, P. J.; Laibstain, S. E.; Carek, S. M. (2011); “Exercise for the treatment of depression and anxiety.” International Journal of Psychiatry in Medicine 41 (1): 15–28. DOI: 10.2190/PM.41.1.c.
[xxv] Elavsky, S. (2010); “Longitudinal examination of the exercise and self-esteem model in middle-aged women.” Journal of Sport & Exercise Psychology 32 (6): 862–80.
[xxvi] Pretty, J., Peacock, J., Sellens, M., Griffin, M. (2005); “The mental and physical health outcomes of green exercise.” International Journal of Environmental Health Research 15 (5): 319–37. DOI: 10.1080/09603120500155963.
[xxvii] Griffin, É. W.; Mullally, S.; Foley, C.; Warmington, S. A.; O’Mara S. M.; Kelly A. M. (2011); “Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males.” Physiology and Behavior 104 (5): 934–41. DOI: 10.1016/j.physbeh.2011.06.005.
[xxviii] Intlekofer, K. A.; Cotman, C. W. (2013); “Exercise counteracts declining hippocampal function in aging and Alzheimer’s disease.” Neurobiology of disease 57: 47–55. DOI: 10.1016/j.nbd.2012.06.011.
[xxix] von Thiele Schwarz, U.; Hasson, H. (2011); “Employee self-rated productivity and objective organizational production levels: effects of worksite health interventions involving reduced work hours and physical exercise.” Journal of Occupational and Environmental Medicine 53 (8): 838–44. DOI: 10.1097/JOM.0b013e31822589c2.
[xxx] Puetz, T. W.; Flowers, S. S.; O’Connor, P. J. (2008); “A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue.” Psychotherapy and Psychosomatics 77 (3): 167–74. DOI: 10.1159/000116610.
[xxxi] Steinberg, H.; Sykes, E. A.; Moss, T.; Lowery, S.; LeBoutillier, N.; Dewey, A. (1997); “Exercise enhances creativity independently of mood.” British Journal of Sports Medicine 31: 240–245. DOI: 10.1136/bjsm.31.3.240.
[xxxii] Youngstedt, S. D. (2005); “Effects of exercise on sleep.” Clinics in sports medicine 24 (2): 355–65. DOI: 10.1016/j.csm.2004.12.003.
[xxxiii] Gonzalez, J. T.; Veaseya, R. C.; Rumbold, P. L. S.; Stevenson, E. J. (2013); “Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males.” British Journal of Nutrition 110 (4): 721–732. DOI: 10.1017/S0007114512005582.
[xxxiv] Ariyoshi, M. et al. (1996); “Efficacy of aquatic exercises for patients with low-back pain.” The Kurume Medical Journal 46 (2): 91–96. DOI: 10.2739/kurumemedj.46.91
[xxxv] Waller, B.; Lambeck, J.; Daly, D. (2009); “Therapeutic aquatic exercise in the treatment of low back pain: A systematic review.” Clinical Rehabilitation 23 (1): 3–14. DOI: 10.1177/0269215508097856.
[xxxvi] Suzuki S. (2011), Zen Mind, Beginner’s Mind, Shambhala Publications; Anv edition.
[xxxvii] Trapani, G. (2007, July 24). Jerry Seinfeld’s Productivity Secret. Retrieved December 21, 2015, from http://lifehacker.com/281626/jerry-seinfelds-productivity-secret
[xxxviii] Johnson, F.; Wardle, J. (2011); “The association between weight loss and engagement with a web-based food and exercise diary in a commercial weight loss programme: a retrospective analysis.” International Journal of Behavioral Nutrition and Physical Activity 8: 83. DOI: 10.1186/1479-5868-8-83.
[xxxix] Karageorghis, C. I.; Priest, D. L. (2012); “Music in the exercise domain: a review and synthesis (Part I).” International Review of Sport and Exercise Psychology 5 (1): 44–66. DOI: 10.1080/1750984X.2011.631026.
[xl] Arkes, H. R.; Blumer, C. (1985); “The psychology of sunk costs.” Organizational Behavior and Human Decision Processes 35: 124–140. DOI: 10.1016/0749-5978(85)90049-4.
[xli] Frappier, J.; Toupin, I.; Levy, J. L.; Aubertin-Leheudre, M.; Karelis, A. D. (2013); “Energy Expenditure during Sexual Activity in Young Healthy Couples.” PLOS ONE 8 (10): e79342. DOI: 10.1371/journal.pone.0079342.
[xlii] Schoenfeld, B.; Contreras, B. (2013); “Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations?” Strength & Conditioning Journal 35 (5): 16–21. DOI: 10.1519/SSC.0b013e3182a61820.
[xliii] Cheatham, S. W.; Kolber, M. J.; Cain, M.; Lee, M. (2015); “The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review.” International Journal of Sports Physical Therapy 10 (6): 827–838. PMCID: PMC4637917.
[xliv] Beardsley, C.; Škarabot, J. (2015); “Effects of self-myofascial release: A systematic review.” Journal of Bodywork and Movement Therapies 19 (4): 747–758. DOI: 10.1016/j.jbmt.2015.08.007.
[xlv] Pearcey, E.; Bradbury-Squires, D. J.; Kawamoto, J. E.; Drinkwater, E. J.; Behm, D. G., Button, D. C. (2015); “Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures.” Journal of Athletic Training 50 (1): 5–13. DOI: 10.4085/1062-6050-50.1.01.
[xlvi] Hillbert, J. E.; Sforzo, G. A.; Swensen, T. (2003); “The effects of massage on delayed onset muscle soreness.” British Journal of Sports Medicine 37: 72–75. DOI: 10.1136/bjsm.37.1.72.
[xlvii] Zainuddin, Z.; Newton, M.; Sacco, P.; Nosaka, K. (2005); “Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function.” Journal of Athletic Training 40 (3): 174–180. PMCID: PMC1250256.
[xlviii] Weerapong, P.; Hume, P.A.; Kolt, G. S. (2005); “The mechanisms of massage and effects on performance, muscle recovery and injury prevention.” Sports Medicine 35 (3): 235–256. DOI: 10.2165/00007256-200535030-00004.
[xlix] Nelson, N. (2013); “Delayed onset muscle soreness: Is massage effective?” Journal of bodywork and movement therapies 17 (4): 475–482. DOI: 10.1016/j.jbmt.2013.03.002.
[l] Hurley, C. F.; Hatfield, D. L.; Riebe, D. A. (2013); “The effect of caffeine ingestion on delayed onset muscle soreness.” Journal of Strength and Conditioning Research 27 (11): 3101–3109. DOI: 0.1519/JSC.0b013e3182a99477.
[li] Kraemer, W. J. et al (2006); “The effects of amino acid supplementation on hormonal responses to resistance training overreaching.” Metabolism 55 (3): 282–291. DOI/10.1016/j.metabol.2005.08.023
[lii] Shimomura, J. et al (2010); “Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness.” International Journal Of Sport Nutrition And Exercise Metabolism 20 (3): 236–244. PMID: 20601741.
[liii] Dekkers, J. C.; van Doornen, L. J.; Kemper, H. C. (1996); “The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscle damage.” Sports Medicine 21 (3): 213–238. DOI: 10.2165/00007256-199621030-00005.
[liv] Connolly, D. A.; McHugh, M. P.; Padilla-Zakour, O. I.; Carlson, L.; Sayers, S. P. (2006); “Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage.” British Journal of Sports Medicine 40 (8): 679–683. DOI: 10.1136/bjsm.2005.025429.
[lv] Bowtell, J. L.; Sumners, D. P.; Dyer, A.; Fox, P.; Mileva, K. N. (2011); “Montmorency cherry juice reduces muscle damage caused by intensive strength exercise.” Medicine and Science in Sports and Exercise 43 (8): 1544–51. DOI: 10.1249/MSS.0b013e31820e5adc.
[lvi] Howatson, G.; McHugh, M. P.; Hill, J. A.; Brouner, J.; Jewell, A. P.; van Someren, K. A.; Shave, R. E.; Howatson, S. A. (2010); “Influence of tart cherry juice on indices of recovery following marathon running.” Scandinavian Journal of Medicine and Science in Sports 20 (6): 843–52. DOI: 10.1111/j.1600-0838.2009.01005.x.
[lvii] Kuehl, K. S.; Perrier, E. T.; Elliot, D. L.; Chesnutt, J. C. (2010); “Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.” Journal of the International Society of Sports Nutrition 7 (7): 17. DOI: 10.1186/1550-2783-7-17.
[lviii] Woods, K.; Bishop, P.; Jones, E. (2007); “Warm-up and stretching in the prevention of muscular injury.” Sports Medicine 37 (12): 1089–99. DOI: 10.2165/00007256-200838100-00006.
[lix] Fradkin, A. J.; Zazryn, T. R.; Smoliga, J. M. (2010); “Effects of warming-up on physical performance: a systematic review with meta-analysis.” Journal of Strength and Conditioning Research 24 (1): 140–148. DOI: 10.1519/JSC.0b013e3181c643a0.
[lx] Gergley, J. C. (2013); “Acute effect of passive static stretching on lower-body strength in moderately trained men.” Journal of Strength and Conditioning Research 27 (4): 973–977. DOI: 10.1519/JSC.0b013e318260b7ce.
[lxi] Simic, L.; Sarabon, N.; Markovic, G. (2013); “Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review.” Scandinavian Journal of Medicine & Science in Sports 23 (2): 131–148. DOI: 10.1111/j.1600-0838.2012.01444.x.
[lxii] Herbert, R. D.; Noronha de M.; Kamper, S. J. (2011); “Stretching to prevent or reduce muscle soreness after exercise.” The Cochrane Database of Systematic Reviews 6 (7): CD004577. DOI: 10.1002/14651858.
[lxiii] Tsatsouline, P. (2008, December 18). Pavel: 80/20 Powerlifting and How to Add 110 Pounds to Your Lifts. Retrieved 2016, from http://www.fourhourworkweek.com/blog/2008/12/18/pavel-8020-powerlifting-and-how-to-add-110-pounds-to-your-lifts/.
[lxiv] Herman, S. L.; Smith, D. T. (2008); “Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits.” Journal of Strength & Conditioning Research 22 (4): 1286–1297. DOI: 10.1519/JSC.0b013e318173da50.
[lxv] Khamwong, P.; Paungmali, A.; Pirunsan, U.; Joseph, L. (2015); “Prophylactic Effects of Sauna on Delayed-Onset Muscle Soreness of the Wrist Extensors.” Asian Journal of Sports Medicine 6 (2): e25549. DOI: 10.5812/asjsm.6(2)2015.25549.
[lxvi] MacMillan, A. (2015, April 8). Do Saunas Help or Hurt Sore Muscles? Retrieved January 4, 2016, from http://www.outsideonline.com/1966201/do-saunas-help-or-hurt-sore-muscles
[lxvii] Cohen, D. A.; Wang, W.; Wyatt, J. K.; Kronauer, R. E.; Dijk, D.; Czeisler, C. A.; Klerman, E. B. (2010); “Uncovering residual effects of chronic sleep loss on human performance.” Science Translational Medicine 2 (14): 14ra3. DOI: 10.1126/scitranslmed.3000458.
[lxviii] Lim, J.; Dinges, D. F. (2010); “A Meta-Analysis of the Impact of Short-Term Sleep Deprivation on Cognitive Variables.” Psychological Bulletin 136 (3): 375–389. DOI: 10.1037/a0018883.
[lxix] Pilcher, J. J.; Huffcutt, A. I. (1996); “Effects of sleep deprivation on performance: a meta-analysis.” Sleep 19 (4): 318–326.
[lxx] Halson, S. L. (2014); “Sleep in Elite Athletes and Nutritional Interventions to Enhance Sleep.” Sports Medicine 44 (1): 13–23. DOI: 10.1007/s40279-014-0147-0.
[lxxi] Pejovic, S.; Basta, M.; Vgontzas, A. N.; Kritikou, I.; Shaffer, M. L.; Tsaoussoglou, M.; Stiffler, D.; Stefanakis, Z.; Bixler, E. O.; Chrousos, G. P. (2013); “Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance.” American Journal of Physiology – Endocrinology and Metabolism 305 (7): E890-6. DOI: 10.1152/ajpendo.00301.2013.
[lxxii] Lautenbacher, S.; Kundermann, B.; Krieg, J. C. (2006); “Sleep deprivation and pain perception.” Sleep Medicine Reviews 10 (5): 357–369. DOI: 10.1016/j.smrv.2005.08.001.
[lxxiii] Koltyn, K. F. (2000); “Analgesia following exercise: a review.” Sports Medicine 29 (2): 85–98. DOI: 10.2165/00007256-200029020-00002.
[lxxiv] Yamane, M.; Ohnishi, N.; Matsumoto, T. (2015); “Does Regular Post-exercise Cold Application Attenuate Trained Muscle Adaptation?” International Journal of Sports Medicine 36 (8): 647–653. DOI: 10.1055/s-0034-1398652.
[lxxv] Glasgow, P. D.; Ferris, R.; Bleakley, C. M. (2013); “Cold water immersion in the management of delayed-onset muscle soreness: Is dose important? A randomised controlled trial.” Physical Therapy in Sport 15 (4): 228–233. DOI: 10.1016/j.ptsp.2014.01.002.
[lxxvi] Pournot, H.; Bieuzen, F.; Louis, J.; Fillard, J. R.; Barbiche, E.; Hausswirth C. (2011); “Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise.” PLOS ONE 6 (7): e22748. DOI: 10.1371/journal.pone.0022748.
[lxxvii] Despain, D. (2015, April 30). A Recovery Ice Bath Isn’t (Always) Such a Good Idea. Retrieved December 31, 2015, from http://www.outsideonline.com/1971446/recovery-ice-bath-isnt-always-such-good-idea
[lxxviii] Lateef, F. (2010); “Post exercise ice water immersion: Is it a form of active recovery?” Journal of Emergencies, Trauma and Shock 3 (3): 302. DOI: 10.4103/0974-2700.66570.
[lxxix] Despain, D. (2015, April 30). A Recovery Ice Bath Isn’t (Always) Such a Good Idea. Retrieved December 31, 2015, from http://www.outsideonline.com/1971446/recovery-ice-bath-isnt-always-such-good-idea
[lxxx] Feruggia, J. (2011, November 12). Jason Ferruggia's Renegade Fitness. Retrieved December 30, 2015, from http://jasonferruggia.com/my-1-most-bestest-baddest-training-secret-ever/
[lxxxi] Berhkan, M. (2011, September 27). Fuckarounditis | Intermittent fasting diet for fat loss, muscle gain and health. Retrieved January 6, 2016, from http://www.leangains.com/2011/09/fuckarounditis.html
[lxxxii] Bandura, A. (1977); “Self-efficacy: Toward a unifying theory of behavioral change.” Psychological Review 84 (2): 191–215. DOI: 10.1037/0033-295X.84.2.191.
[lxxxiii] McNatt, D. B.; Judge, T. A. (2004); “Boundary Conditions of the Galatea Effect: A Field Experiment and Constructive Replication.” Academy of Management Journal 47 (4): 550–565. DOI: 10.2307/20159601.