Gains Therapy, New York, NY (2026)

02/24/2019

Want to get stronger? Read this by
・・・
It's easy to get caught in the mindset of expecting see your strength go up every time you go to the gym.
-
Because, when you first start out, your strength *will* go up nearly every time you go to the gym.
-
But the stronger you get, the harder it gets to gain strength.
-
In the same way you can't expect to lose weight every time you step on the scale, you can't expect to gain strength every time you go to the gym.
-
And in the same way losing scale weight isn't the only way to know you're losing fat (measurements go down, bf goes down, clothes fit better, you feel better, look better in the mirror, etc)...adding weight to the bar isn't the only way to know you're getting stronger (use better form with the same weight, do more reps with the same weight, feel stronger with the same weight, get less fatigued, etc).
-
All of that aside, I want you to remember one very important point.
-
You probably got "hooked" on lifting because you loved it. You loved how it made you feel. You loved how empowering it was. You loved the process of getting stronger.
-
Now, if you find yourself getting stressed out or worried or concerned or angry or demotivated because you aren't getting as strong as you'd like as quickly as you'd like....take a step back and re-evaluate.
-
Breathe. Smile. Relax.
-
You do this because you love it. So don't let it become another stressor. Enjoy the process. Take it all in stride.
-
Keep on going

02/23/2019

Weight Loss = Being a calorie deficit
-

A big part of losing fat is calories in and calories
out.
-

It is not everything, but it is a big part of it.
-

You can think of calories like a 2nd-grade math
problem.
-

8-2 = 6 and 8 +2 = 10.
-

The more you add (the more calories you
consume), the bigger the number becomes (the
more weight you gain).
-

When you subtract (eat less or burn calories via
exercise), the number gets smaller (your weight
goes down).
-

If you eat in a deficit consistently for a period of time (subtract), then you will lose weight and reach your goals.
-

Without going too much in the sciences, your body
requires a certain amount of calories to function every day.
-

You just need to eat a little bit under
that amount to start efficiently burning fat.
-

_______

02/22/2019

One piece of content can change someone’s life.
-

That piece of content (either video, an Instagram post, blog, or podcast) can be from you as well…
-

It is crazy to think about but words from others (especially if the words are meaningful) can help change someone’s life.
-

When I had zero aspirations and also in one of the darkest points of my life… a youtube ad changed the path of everything.
-

A Freakin youtube Ad.
-

I am not even joking. I was bingeing some show on my iPad and I vividly remember this ad popping up…
-

I clicked on it and then every since then, I found a new Bob Chang.
-

That was when I was thinking to myself… how come I am not posting on IG as much anymore?
-

I am doing a daily form podcast documenting things but what about the content that may make a difference in someone’s life?
-

I know that my content has made some sort of difference in some people’s lives (because I have seen the change and from everything, they have told me…)
-

But there are also all the people who silently read my content from time to time…
-

What if one post helps inspire someone to go to the gym and that causes them to keep going?
-

It sounds so small and so simple… yet, it is so vast and important.
-

Thank you for those who follow me and read my content.
-

I really do appreciate it from the bottom of my heart.
-

__________________

02/19/2019

Right now, I’m in the middle of this... trying and failing and this was a great reminder... thanks
・・・
Don't forget, you can still be successful if you hit some bumps in the road!

#
Keep going, get back up, and put one foot in front of the other. One step at a time. You CAN get back on track and keep going! 🙌🙌🙌
#

02/18/2019

👉❗️❗FREE 7 Day Challenge Book that shows you the 3 indicators that predict weight loss success... (LINK IN BIO!)
-

❌ Most people start their weight loss journey hungry...
-

And that's exactly what happened to me when I tried to first lose weight... I ran every single day for an hour… sometimes two, and I completely cut out my favorite foods.
-

I still remember there was this time when I was in a fancy Chinese restaurant and there were plates and plates of seafood... and as my entire family was eating, I just sat there with my plate EMPTY.
-

Now, I am a mama's boy… So, my mom literally took a pound of shrimp and scooped it on my plate. I didn't know what just happened but I knew that I wanted to stick to my rigid diet (because I thought it was the “only” way to lose weight)…
-

So, during the middle of our dinner party, where everyone was smiling, laughing and having a great time… I started to yell. I was yelling at my mom about how I was on a diet... About how I couldn’t eat anything delicious… About how she was ruining everything…
-

That moment was the biggest regret of my life. I wasn’t mad at my mom, but mad at myself for going on a diet that prevented me from eating foods that I enjoyed...
-

What made me the most miserable and angry was that... I was spreading negativity to the people that I loved the most… I was frustrated, fearful and hopeless at the same time.💔
-

After 6 months of running and eating bland foods… I still had my big gut hanging with barely a change to how I looked… My love handles were so thick and I kept on hating my body even more.
-

I thought to myself that there had to be a better way… I started doing more research and that was when I found it. I found that three secrets that allowed me to burn belly fat without dieting... but more importantly... I allowed myself to learn how to love my body while still eating the foods I enjoyed.
-

I put the 3 top secrets that I learned to lose weight without the misery of dieting into this 7 Day Challenge Book you are about to get for FREE. 🎉🎉
-

Just click the link in bio and claim your gift now for free.
-

02/17/2019

Read this! is the man!
・・・
Before we swan dive into the magical world of angry Instagram comments, I want to make it abundantly clear I am neither saying, nor insinuating, it is bad to get big(er).
-
Man or woman, witch or wizard, muggle or squib, goblin or house elf...your goal is YOUR goal and if you want to gain size, I fully support you and will do everything in my power to help you succeed.
-
By the same galleon, I hope you understand and respect there are many witches and wizards who are not interested in getting bigger.
-
And that's ok, too.
-
Their goal is their goal.
-
And this post is specifically to help people who want to get stronger without getting bigger.
-
Now.
-
When you want to get stronger (not bigger) there are 4 major principles you need to understand.
-
1️⃣Lift Heavier Weight for Fewer Reps. Because the only way to get stronger is by progressively lifting more weight over time. And lifting heavy doesn't make you big. Truth is, I'd rather you lift heavy for 3 sets of 5-8 than moderate weight for 4 sets of 8-12. Because the latter option is much more likely to add size.
-
2️⃣ Keep Your Calories in Check. Because the ONLY way your muscles can grow is if you consistently eat in calorie surplus.
-
3️⃣ Train Speed & Power. Because improving your rate of force development allows your brain and muscles to become more "efficient" and powerful which helps you lift more weight without adding extra size.
-
4️⃣Drink Copious Amounts of Coffee. Because the only people who don't like coffee are muggles and Rita Skeeter. Dolores Umbridge and Bellatrix Lestrange, too. And I'm pretty sure you don't want to be any of them.

02/16/2019

Surround yourself with the right people that are supportive
-

BEFORE YOU READ THAT AND RUN AWAY…
-

Within your group of friends… do you ever have someone who is always the Eeyore of the group… (you know that donkey from Winnie the Pooh who is always sad and negative?)
-

They often say: “oh I am always tired and everything hurt because of my age”
-

Or even…
-

“It is normal when you get old to do nothing and be tired everyday…”
-

Doesn’t that just get you down?!
-

Jim Rohn would always say you are the average of the 5 people that you spend the most time with and it is SO TRUE.
-

When I first started posting things on my blog, I was terrified. I was afraid people were going to make fun of me if I spelled something wrong or had poor grammar (probably still do in my posts).
-

The first time I tried to posted something on Facebook, I had all these negative beliefs holding me back as my palms were sweating and shaking to click the “post” button…
-

I had thoughts of “what if people think I am saying the wrong thing…”
-

Or “what if people think that I am cocky for posting things like this…”
-

It kept going and going..
-

It was kind of like having an angel and a devil yelling back and forth between my ears...
-

After 60 minutes of pacing back and forth ( yes… it was literally a stressful hour)...
-

My first ever social media post on “drinking water to lose weight” was out…
-

And then… dead silence.
-

Nothing. No one commented. No one liked it…
-

I kept on opening Facebook to check every 3 minutes and still nothing….
-

I didn’t know what to do next… so I did what every logical person would do and ask for advice on the video…
-

I went to two people and wow…
-

The first person I went to said… “Bob… no one is going to read your post anyways so stop.”
-

The second person said… “Bob… keep on going. If only one person read that post and they started to drink water more and you help change your life… then it will be worth it…”
-

The reason why I am telling you this is… the people around you PLAY a HUGE role in your beliefs!
-

02/15/2019

Do you ever feel discouraged?
-

Do you ever feel like it is the end of the world and you suck?
-

For example, you feel bad about yourself because you can’t lose a few more pounds or you feel bad because you haven’t gotten time to some with your family? Or you feel horrible about yourself because you haven’t been productive at work or school?
-

It sucks.
-

I was listening a webinar yesterday and we talked about how when we are feeling a certain way, we have these goggles on and whatever we see throughout it is that feeling.
-

The goggles makes everything looks compellingly realistic and you think that feeling is a reality.
-

When it is really just a feeling…
-

You are basing all your results, productivity and everything that is objective off one subjective thing that will pass in the moment.
-

I realized yesterday that feelings are just feelings.
-

If you have been losing weight for the past 2 months and this week you went up in weight on average of 1 lb. You might feel discouraged but that doesn’t mean it is the end of the world.
-

Since you have the discouraged goggles on, it might seem that everything that you will do will be pointless.
-

What you have to do, like the lecturer said, is to realize the source of the discomfort and realize that you have the goggles on. This way, you know that it will be something that will pass very easily.
-

Of course, this is easier said than done.. But it is a great reminder that feelings are just feelings and nothing is actually there. -
_______________________

02/13/2019

Who agrees?! 🙌

・・・
#

02/12/2019

😂😂😂😂😂😂.
・・・
Do you agree with this statement? 😎😎

#

02/11/2019

The kitchen is our home base.
-

It's where we plan out what we are going to eat, it's got our supplies (different foods and cooking utensils), and it's where we make our food.
-

That's why it can be critical to making sure that our kitchen can do all of the things we need it to do efficiently so we can have long-term success in our diet.
-

Not having a decent kitchen is like having a really slow internet and the only browser available is internet explorer.
-

You can still get work done with slow internet, but you will be waiting and waiting just to get to a certain page.
-

If you had a faster internet, then you can do more work, you can do research quicker and do whatever you need to complete the workday.
-

This is just like the kitchen, if you have good supplies to cook with, then you will help make your diet and weight loss process more efficient.
-

The first step is to look at your kitchen and fridge. Do you have a stove, knife, pots/pans, and all the essentials?
-

Another good addition to the kitchen is a food scale (cost $12 on Amazon, and it is a great investment). If you don’t, then look for ways to get those things (either borrowing or buying them).
-

After that, look in your fridge, do you have veggies, fruits, proteins and, most importantly, things that you like to eat? If not, then try to find a day when you can go to the market and get food.
-

Like Abraham Lincoln would say “Give me six hours to chop down a tree and I will spend the first four sharpening the ax.”
-
________________________________

💪

Gains Therapy

02/24/2019

02/23/2019

02/22/2019

02/19/2019

02/18/2019

02/17/2019

02/16/2019

02/15/2019

02/13/2019

02/12/2019

02/11/2019

Address

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share