Roger Snipes - Your Mind Builds Your Body: Unlock your Potential with Biohacking and Strength Training

Your Mind Builds Your Body

Roger Snipes

First published in the UK and USA in 2021 by

Watkins, an imprint of Watkins Media Limited

Unit 11, Shepperton House

8993 Shepperton Road

London N1 3DF

Design and typography copyright Watkins Media Limited 2021

Text copyright Roger Snipes 2021

The right of Roger Snipes to be identified as the Author of this text has been asserted in accordance with the Copyright, Designs and Patents Act of 1988.

All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher, except by a review who may quote brief passages in a review.

COMMISSIONING EDITOR: Etan Ilfeld

MANAGING EDITOR: Daniel Culver

DEVELOPMENT EDITOR: Anya Hayes

HEAD OF DESIGN: Glen Wilkins

PRODUCTION: Uzma Taj

ASSOCIATE NUTRITIONIST: Riya Lakhani (ANutr)

A CIP record for this book is available from the British Library.

ISBN: 978-1-78678-448-3 (paperback)

ISBN: 978-1-78678-476-6 (eBook)

10 9 8 7 6 5 4 3 2 1

Set in Trajan and Gotham

Printed in China

www.watkinspublishing.com

Publishers note: The information in this book is not intended as a substitute for professional medical advice and treatment. If you are pregnant or are suffering from any medical conditions or health problems, it is recommended that you consult a medical professional before following any of the advice or practice suggested in this book. Watkins Media Limited, or any other persons who have been involved in working on this publication, cannot accept responsibility for any injuries or damage incurred as a result of following the information, exercises or therapeutic techniques contained in this book.

CONTENTS

*CP# (Core Principles)

HOW TO USE THIS BOOK

Think of this book as a toolbox presented in four easy-to-navigate parts.

follows my own unique journey into the fitness industry. How an interest in sprinting led me to bodybuilding, which fuelled a personal desire to improve my own physique, and how that then led me to where I am today.

explores the impact of mind over matter. How looking after our own mental health can benefit our bodies. Building self-confidence is as important as building muscle. Trust me, these two go hand in hand.

look at the body. I explore biology and the impact of science on bodybuilding. I also explore genetics and nutrition, and how to get the most from your own bodies, including many of the biohacking techniques that I use within my own programme.

will help you structure a training programme unique to your own needs. I present the exercise routines I swear by. Simple lifts and hacks, along with hints and tips that you can use in and out of the gym. This includes creating a meal plan, and the different types of diets

Along the way you will find the podcast icon beside sections that are explored on my podcast, The Roger Snipes Show, should you wish to dive deeper into a subject area:

beacons.ai/therogersnipesshow

*Disclaimer: If in doubt, consult your doctor.

Know your limits. Becoming injured will only further impede your training. Dieting too hard will likewise have adverse effects on your wellbeing. Start slow and continue steady. This is not a race. Its a chance to reset.

INTRODUCTION

This is an extensive exercise and lifestyle guide for men who want something a little bit special a plan that sits outside of the usual cookie-cutter, one-size-fits-all, get-fit-quick programmes that are perpetuated within the fitness industry.

Instead, this guide outlines a detailed syllabus for improving mind and body and is suitable for all levels, ages and abilities.

We will explore at whats inside the things that make us tick before we progress to the fundamentals of the body and the science behind exercise and bodybuilding.

The programme includes:

Insight into the psychology of bodybuilding.

Brain health: how training your mind is just as important as training your muscles.

In-depth advice and guidance on nutrition and supplements.

A break down on various dietary techniques, including the science behind fat loss and muscle gain.

Comprehensive meal plans to maximize your training.

Advanced biohacking techniques and the scientific research behind them.

Alternative, non-tech biohacking strategies to optimize your health and strength.

Techniques to transform your physical and mental confidence and practice, including mindfulness, breathing and programme planning.

Tips and plans to keep you on track and how to avoid derailing your entire programme for the sake of one slip up, particularly around holidays or at Christmas (when life gets in the way).

Alternative biohacking techniques.

Simple but effective exercises and bodybuilding routines that you can follow at home, or in the gym, meaning you dont need to spend large amounts of money to improve yourself.

This book is a complete blueprint to improve mindset and physical potential.

It is not just a quick-fit remedy for transformation and I do not claim to be able to give you a beach body in 812 weeks, though if you follow the protocols that I have laid out for you, you will acquire the necessary tools to greatly improve your health and wellbeing and with it your physique.

A good diet and training regime might get you a six-pack, but you will need to instill good habits to keep yourself lean and in shape. And habits are of course formed in the mind.

You dont need luck, or good genes, you just need discipline. You need to retrain your mind.

All of the things I present in this book can be learned and applied by anyone, anywhere and all you need is some basic kit and a set of self-imposed rules to keep you on track.

Mindset Tools and Fitness Rules

When we think about health and fitness, we tend to think about exercise and food. We think about rules and regimes. What we tend to ignore though are other factors that can profoundly affect the bodys ability to perform. The science behind what we are doing. Hidden obstacles such as stress, mental health and low testosterone and any number of internal obstacles that can inhibit muscle growth, energy and strength. Particularly in men of a certain age.

Stress is in essence a sickness within the mind. It is perhaps the most detrimental thing to our health and wellbeing, but men especially seem to either overlook their mental wellbeing or disregard it altogether. How then does stress cause an imbalance within the body? How do hormones work? How does blood sugar affect our biology in terms of health and fitness? What impact does DNA have on genetic potential? And how can light and electromagnetic fields affect the way we sleep, feel and perform both in and out of the gym?

Fitness is about knowledge and adaptation.
The more insight you gain, the more tools you