This post serves as a summary of the psychology basics that I write about on this site. Get reading, get thinking, get motivated... then... get moving!
Results-getting is easy and hard. It’s easy because the formula is right in front of your face. You have limitless resources that show you how to squat, eat, cook, and so on. The internet is overloaded with how-to information that make the implementation part a breeze. That is the good news.
Now for the bad news, it’s very hard to develop the habits, control your urges, and fight your brain’s inclination to take the path of least resistance.
There are a plethora of pitfalls just waiting for you. All of which are trying to keep you fat, sick, and plugged into the matrix as a blind consumer. The only way to combat these dangers is to develop your mindset through awareness and knowledge.
Your mind controls everything in your life. It determines if you are happy, sad, worried, or afraid. It dictates everything you do or don’t do. It is your reality, for better or worse. Mindset is the most difficult aspect of reaching any goal not only because of the traps it sets for you, but also because we are notoriously bad at understanding ourselves and controlling what goes through our head.
Most people go through life trying to avoid pain while pursuing pleasure with no objective look at who they are or what they really want from life. They never take the time to think about it. This is a big mistake. A major oversight. A looming mid-life crisis or mental breakdown just waiting to happen.
Developing an awareness of yourself and who you are will be one of the hardest things you'll ever have to do. And it is at the root of results-getting. To reach and maintain results you must develop a strong set of beliefs. This set of beliefs will dictate everything you do (and don't do).
As you train your mind and seek awareness, you will become better at controlling your habits. You will become more efficient at doing what needs to be done. Your results will creep in slowly but surely. In time, your habits will become more automatic. This is the golden ticket. When your habits truly become habits, you will do the things that get you results on a daily basis without having to expend an ounce of mental energy.
1. Weightlifting: Light weights ~3 times a week. Focus on then big lifts: Deadlift, Squat, Bench Press, Press, Clean, Jerk, Snatch. Focus on the functional accessory movements: pull-ups, dips, push-ups, pistols, one-arm PU/PU, plyometrics, Olympic lifting, kettlebell swings, etc
2. Conditioning: Sprint, Carry, Lift, Drag and throw heavy shit, Run long distance sometimes, Row, Swim, Bike, Play sports, Forget the elliptical, Forget the treadmill (get outside).
3. Follow a program and train hard every time you step foot in the gym. Those with specific goals should follow a program focused on that specialty.
4. When you aren't training you are resting, intelligently. Everyone should have at least two full rest days, some need more. For those that hate being inactive, you can spend time on active recovery: do some yoga, walk, hike, and do other outdoor low-intensity physical activity. Remember that you must take rest at some point.
5. Eat a clean diet with Lots of high-quality protein and fat. Opt for lower carb consisting of starchy veggies, some fruit, yams, and sweet potatoes on rest days and slightly more carbs on training days (with majority of carbs in post-workout window). Athletes should fluctuate carb-intake with training volume.
6. Manage lifestyle factors: sleep, stress, recovery, etc
That’s it. Don’t complicate it. Don’t let your lack of understanding hold you back. You don’t need to understand WHY these things work, they do, so get doing. Don’t get bogged down with “analysis by paralysis.” All that does is cause inaction. If you take the 6 steps listed above, and put in work for each one, you will see life-changing results.
You now know what you need to do and you now have the template for getting it done. Now get to the hardest part of it all: doing. Get doing. Get working. If you need help or support along the way let me know: email@example.com. I’m here to help.
Eat whole natural foods, sleep 8 hours a night, move often, engage in high intensity exercise a few times a week, lift heavy things, hang with friends and family, believe in something, have purpose in your work. Quiet your mind of worry, dread, fear, etc.
Get moving, skip dessert your next meal or skip your next meal all together, clean your pantry out, go workout, do 100 push ups right now, do 100 sit-ups after the push-ups, go for a walk, read a book, turn your phone off, get outdoors, play a sport, get some sun, slow cook a meal, cook a meal, go outside and sprint as far as you can as hard as you can until you can't anymore.
I believe that health and time are our most valuable resources.
Food, exercise, and mental awareness are the modalities I use to improve my health and longevity. I want to avoid hospitals, doctors, and dentists. I want to increase my chances of survival so I can better provide for my family.
As my health improves, I am granted more time and a better body to enjoy life with. With optimal health and abundant time I can do what I want, when I want, for as long as I want.
Each day I wake I want to feel great and live that day to the fullest. I hope to balance goals with living in the now and appreciating what I have instead of worrying about what I don’t have. Fulfillment is internal, it is a choice. I choose contentment, then anything else is a bonus. I can’t seek true contentment if my health is fucked up.
This is my definition of freedom. And it is worth more to me than all the riches in the world.
Life each day to the fullest.
When you do something, do it deliberately and to the best of your ability.
When you love, love with everything.
When you laugh, laugh hearty.
When you eat, savor every bite.
When life doesn’t go your way, accept the challenge and overcome.
When you suffer loss, mourn then heal.
When others harm you, forgive them.
When you make mistakes, learn from them and forgive yourself.
When you give, give without expectation.
Live as if each day was your last, because it is: there is no guarantee of tomorrow.
If you wake up tomorrow you have been given a gift, the gift of life. Savior it each second of each day for as long as you are fortunate enough to receive it.