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.
Confront the TYRANT
According to ancient Greek mythology, Prometheus was the Titan responsible for the creation of man out of clay.
He loved man, and always kept their best interest at heart. But through the creation process, man got screwed over.
Prometheus’ brother, Epimetheus, was responsible for handing out traits and abilities to all the creatures of the earth. Things like swiftness, strength, and wings. But by the time he got to man, all the good abilities were gone.
To help us compensate for our complete lack of ability, Prometheus gave us two things:
But here’s the thing about fire. Zeus forbade us from having it. He wanted man to stay weak, incapable, and downtrodden. So he took it away, and kept it out of mans reach, high on Mount Olympus.
Prometheus, on the other hand, thought this was bullshit. He wanted man to thrive, so he went to Mount Olympus, stole the fire, and brought it back to man.
Of course, Prometheus faced serious punishment for his disobedience. Zeus chained him to a rock, and sent an eagle to eat his liver every night, and had it to grow back during the day.
The reason mythology resonates with us so deeply is because these stories represent the human condition. All the gods and forces of nature represent some aspect of you.
In this case, Prometheus is the aspect of you that recognizes your potential. He knows you can be better, and he’ll go as far as sacrificing himself to make your potential for growth a reality.
But to do so, he needs to confront the tyrant, played by Zeus. This is the aspect of you that wants to keep you right where you are. Weak, incapable, and downtrodden. At least compared to what you could be.
So how do you get your Prometheus on, and confront the tyrant that’s keeping you from realizing your potential?
Right now, there are things you know you should be doing, but aren’t. There are also things you know you shouldn’t be doing, but you’re doing them anyway.
These could be anything from laziness, too much TV, shitty eating habits, inconsistent training, not getting enough sleep or meditation time…any habit that you maintain, despite it’s destructiveness.
These are the things that cause frustration and anxiety. The things that give you that sinking feeling in your gut when you’re trying to sleep. The black hole in your chest that’s screaming at you to stop squandering your time, and live up to your potential.
This is also what makes them so painful to acknowledge. It’s much easier to blame your frustration on external forces (like getting cut off in traffic, for example) than acknowledge that you’re not manning up and owning who you could be.
But acknowledging these bad habits and destructive patterns is absolutely necessary.
Imagine if Prometheus had rolled over and let Zeus keep fire from man. Damning us to an eternity of roaming the earth as frail, pinkish-brown chimps, getting completely manhandled by nature.
The first step to giving yourself the gift of fire (growth, progress) is confronting the tyrant, head on.
Where are you falling short? What can you do better? How can you tighten up?
Just acknowledging them is a massive step in the right direction. By acknowledging your shortcomings, and listing out where you can be better, you’re accessing the part of yourself that realizes your potential for change. You’re tapping into your Prometheus.
Step 2: The Path Forward
Congrats on confronting the Tyrant.
Acknowledging all the ways you could do better requires some level of bravery, which is why most people will never do it. Every day, people choose complacency and stagnation over progress. Which is one of the many reasons why your lean, muscular body will set you apart.
Now, most of us have a long list of things we should be doing, and habits we should cut out.
And the truth is, we always will. But not everything is worth your time. Step 2 involves hacking away at the inessential, and focusing on what matters most.
The Pareto Principle states that 80% of your results will come from 20% of your work. This means that very few of your daily habits produce results. The rest is just busy work, stealing your time and energy.
So, take your list, and hack it down to just 2–3 of the most important, most impactful actions.
For me, this list includes:
If I drill these, it bleeds into all other areas of my life with no effort at all.
Strength training not only builds a strong, muscular body. It teaches discipline, focus, patience, and consistency. It fuels momentum by putting me on a measurable, upward trajectory towards a better version of myself.
Meditation and reading expands my mind, teaches me how to think, and keeps me centered. It also reduces stress, which makes choosing good nutrition easier, and improves the quality of my sleep.
Tracking my food ensures I’m getting the most out of my training. It keeps my body in good, physical shape, and my mind clear. Keep in mind, your food is what fuels everything you do, in and out of the gym. The old cliche, ‘you are what you eat,’ is cliche for a reason.
Your ability to create change is quite powerful, but only when it’s concentrated. Focusing on too many things spreads your energy too thin to be effective.
By drilling down on the 2–3 things that really matter, the ones that produce the majority of your results, you’ll see much better results while spending less mental energy.
Step 3: Drill the Shit Out of Them
You’ve tapped into your inner Prometheus. You’ve confronted the tyrant, and stolen the fire.
That fire, of course, represents the tools to build a better body, and a healthier lifestyle.
Now, what are you going to do with these tools?
You’re going to drill them, every single day.
It all comes down to getting your reps, in and out of the gym.
Muscle = Reps
Mastery = Reps
Fat Loss = Reps
New Habits = Reps
It’s all about getting the reps.
Which is another reason why we’ve reduced your list to the 2–3 things that matter most. You’ll never get the reps you need to be impactful if your focus is spread too thin.
So take your 2–3 new habits, schedule them in your calendar, and drill the shit out of them.
Keep in mind that water doesn’t carve a canyon out of rock because of it’s great force. It’s power lies in its consistency. It’s continuously flowing in one direction. No distractions, no deviations. Just pure, focused consistency.
Just like you, drilling your key habits every day. No distractions, no deviations. Just a few highly-impactful action.
Just because we have our 3 Steps laid out:
…doesn’t mean Zeus won’t come down from the Mountain and chain you to a rock.
There’s some resistance you’re sure to encounter in this process.
By drilling these 2–3 key habits, you’re simultaneously realigning your daily habits, transforming your body, and changing the way you think.
Of course, old habits don’t die easily. Your body wants nothing more than to maintain it’s current condition. Your mind wants to stay locked in it’s current thought patterns.
By changing your habits, you’re going against the grain. Which may cause many of your new behaviors to feel unnatural, or that they require more effort than they “should.”
This leads many people to feel like this is tougher than it’s supposed to be. They wonder why other people don’t have as tough a time as they do.
Many will second guess their approach. If they screw up- miss a workout, go off the rails with their nutrition- they wonder if they’re doing something wrong. Why they can’t nail it perfectly.
These are all tricks of the mind. Bullshit, in it’s trickiest form.
You’re a human, and missteps are inevitable. It doesn’t mean your approach is off, and it doesn’t mean you’re somehow not cut out for this.
Every impressively built individual you see is the product of consistent action, with plenty of mistakes and missteps mixed in.
The difference between the one who builds an impressive body, and the one who doesn’t:
The one who builds the impressive body doesn’t sweat the mistakes. He brushes it off, and gets back to work.
Back to his 2–3 habits.
Back to drilling the shit out of them.
Back to transforming his body, mind, and daily habits.
The one who doesn’t build the body they want gets caught in the weeds. They let their mistakes consume them, and they take too long to recover after they make a mistake.
He who doesn’t sweat his mistakes and jumps right back into his plan wins. He who doesn’t…doesn’t.
Meet your shortcomings head on. Choose 2–3 things you could do better.
Drill them every single day, with a laser focus.
Less is more. Do fewer things. Do the important things better.
This is how you overcome yourself, and build a body and lifestyle you can be proud of.
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