When I was younger, I used to shit on anyone with a nice car.
"Daddy probably bought it." I'd tell myself.
"Why would you waste money on a depreciating asset?"
Who was I kidding?
I WANTED those cars. But I pretended I didn't because I wasn't able to have them. Shitting on them was just a way to protect my young, fragile ego.
Silently, I compared myself to those car owners, and I didn't like how I measured up.
I have a mantra that I repeat to myself as often as possible.
It's designed to keep me in the right state of mind to not only be as productive and effective as possible, but to be at total peace while doing it.
It goes, "Siddhartha on the inside, Alexander on the outside."
Siddhartha is the first name of the historical Buddha. The man who reached a state of unshakable inner peace, free of attachment and desire, through stillness and meditation.
And Alexander is the greatest conqueror in all of recorded history. His accomplishments are staggering, especially when you consider how young he was when he died. He ruled a massive chunk of the world, and to this day, there are still structures marking his rule scattered throughout the world.
To top it off, the man is literally known as, "The Great."
Two great men in their own right. But they sound like polar opposites. Striving for two different ideals, and viewing the world through completely different lenses.
The Buddha had enlightenment and inner peace. He was completely free from desire, which means he was free from suffering. And since he desired nothing, he didn't strive to achieve anything.
Alexander went the other way. He had desires. He had an ego. And he set out to achieve greatness. He wanted to be remembered as the greatest conqueror to ever live.
We all know the feeling.
There's something important that needs to get done. Something that will make you and your life better. And all you have to do is just do the damn thing.
But the couch feels so comfortable. You're tired. You've had a long day.
You start weighing it out. Should you do it? Or not?
Let's be honest. You're leaning heavily to 'not.'
Laziness has you by the throat.
What do you do?
Well, let's figure out what laziness really is. Like many other feelings and emotions, it's a cover up for something else.
Laziness is a manifestation of one of the following two things:
When Bruce Lee was asked about his fighting style, he replied, "My style? My style is the art of fighting without fighting."
He believed that less is more. That you can accomplish greater things, not by doing more, but by chipping away the inessential.
Minimum movement. Maximum impact.
Let me ask you something.
Have you ever noticed that the people who are really good at something appear effortless while they do it?
They aren't "grinding," clenching their fists, or gritting their teeth. They're cool, relaxed, and at ease.
That's because they understand how this works.
It's not about doing more things. It's not about taking more action.
It's about doing the 2-3 things that really move the needle, and dropping the rest.
These people aren't slowed down by a million distracting thoughts.
They aren't pulled in 5 different directions.
They aren't seduced by shiny objects. Or distracted by the next diet or workout plan that comes down the pipe.
They know exactly where they're going, and the High-Impact Actions that will get them there.
The 80/20 Rule
The 80/20 rule, also known as the Pareto principle, says that 80% of your results come from 20% of your effort.
This law is rock solid, and you can find it everywhere.
80% of the goals scored in the NHL are scored by 20% of the players.
80% of the work produced at YOUR work place is produced by 20% of the employees (I bet you're picturing them right now).
80% of your fitness results are produced by 20% of your actions. You know what that means? We have a lot of fluff to cut away.
But how do you know what actions are high impact, and which one's aren't?
Well, that brings us to the point of today's email.
We're going to boil both training and nutrition down to the most impactful actions, so you can triple down on them, and get better results by doing less.
Nutrition is the most confusing, contradicting, and frustrating topic on earth right now. People have all but built shrines and started churches based around their favorite method of eating. And I'm pretty sure there are people out there who would gladly be a martyr if it meant living on forever in the memory of all who like to eat the same foods as them.
But for the more agnostic dieter, this leaves us with a ton of confusing information.
Are carbs making me fat? Is keto the best way to lose weight? How come the really lean dude on instagram is eating ice cream every time he posts and still looks great?
Not to mention the list of slippery and confusing nutrition labels...
Do these things matter? Should you pay attention to them?
Or are they just distracting you from the High-Impact Actions that matter?
Let's take a look at how fat loss and muscle building nutrition works, in a nutshell:
To lose weight, you need to eat fewer calories than you burn each day (between 300-500 fewer). In fact, if you maintain a calorie deficit, you WILL lose weight.
Likewise, if you eat more calories than you burn each day, you'll gain weight. Good to know if building muscle is your primary goal.
This is foundational knowledge. You can't talk about fat loss or muscle gain without it being within the walls of calories coming in vs calories going out.
High Impact Activity #1 - Eat the right amount of calories for your goal.
If your goal is fat loss, eat 300-500 fewer calories than you need to maintain.
If your goal is muscle gain, eat 200-300 more than you need to maintain.
If you want to do a little of both, eat at a slight deficit, (200-300 below maintenance).
This can be accomplished by:
Whether those calories come from a keto, paleo, organic, or gluten free diet doesn't matter. What matters is you strike the right energy balance of calories coming in vs calories going out.
High Impact Activity #2 - Eat Plenty of Protein
Whether your goal is fat loss or muscle gain, eating enough protein is a game changer. Here's why:
How much protein do you need?
0.8-1g per pound of body weight is a good target. Getting enough protein can be challenging, so build every meal around a quality protein source (meat, fish, eggs, seafood) to keep yourself in a good range.
High Impact Activity #3 - Whole, Quality Food
This one's simple, which is what makes it beautiful.
You know all that confusion around keto, carbs, GMO's, etc?
Drop that right here, and focus on this instead:
When you go to the grocery store, buy 80% of your food from the outside. This is where you'll find the meat, fish, eggs, veggies, fruits, potatoes.
Cut down the middle for your rice, hot sauce, and toilet paper, and you're done.
You don't need to worry whether the food you're buying is keto, paleo, or Whole 30 approved.
If it came from an animal or a plant, it's fair game.
No fluff, no confusion, no gimmicks. Just real food.
There's nothing worse than being confused about what to do in the gym.
A lack of focus and direction is the surest way to kill your progress. So let's shut out the noise and nail down three more High Impact Actions.
High Impact Action #4 - Lift Weights
Whether your goal is fat loss, building muscle, feeling better, living longer, or having better sex, lifting weights is the answer.
Now, there are a lot of ways to attack this. So we won't go into great detail on how to set up a training plan, but here are some key points to consider.
High Impact Activity #5 - Walking
Yup, walking. I'm sure you're surprised to see walking listed as a High Impact Action, but trust me, walking has earned it's spot.
High Impact Action #6 - Stretching
Listen, I'll be honest with you. I've never been a fan of stretching. I find it boring. But there's no way around it. It's a High Impact Action, so it needs to be done.
While I find the act of stretching a little boring, I love it's benefits:
That's it my friend.
Quadruple down on these 6 High Impact Actions, and you'll accomplish everything you're here to achieve.
Do you want to build a killer physique, and the world-conquering confidence that comes with it?
Find out how I help my clients, all around the world, take their results to the next level by making the process as simple as possible.
Building a Body and Lifestyle You Can Be Proud Of
Building a lean, muscular body is simple.
It comes down to a few key habits repeated over, and over.
Of course, some of these habits will change and morph as you progress. For example,your training and nutrition will take on a different shape the more advanced you get. But the fact is, by drilling a few habits repeatedly, you’ll build an impressive body you can be proud of.
But, as they say, simple doesn’t always mean easy. In your quest for a head-turning physique, you’re going to encounter some obstacles. And each of these obstacles has one source:
In fact, who you are right now is the only thing keeping you from becoming who you could be. So to become your greatest self, you need to overcome your current self.
Here’s how that works:
Right now, your physical body and deeply ingrained habits are wired to give you what you’ve already got. Nothing more, and nothing less. Their job is to maintain the status quo, and they’ll resist anything that tries to disrupt it.
Your job is to do just that… disrupt it. Overcome it. And realign it with who you want to become.
Below, we’ve got 3 Steps that will make the process as simple and effective as possible. Follow them with focus and consistency, and you’ll achieve mind-blowing results.