“Have you ever been mind fucked before. I’m mind fucking you right now.”
You don’t feel it, do you?
That’s the art of it. You don’t even know it’s happening, which is also what’s holding you back from getting the body you’ve always wanted.
What If I Gave Your $86,400?
If I gave you $86,400 every day for the rest of your life what would you do?
There is only one catch. At the end of every day, whatever money you don’t spend gets thrown away. If you don’t spend it that day it’s gone forever.
- What would you do?
- What would your day be like?
- How would you spend the money?
- How would you treat other people?
- How would you feel?
- Would act a lot different than you do now?
I have a confession… I’m not giving you $86,400 every day. You already know that’s not how life works.
You already know that’s not how life works. But, you have 86,400 seconds every day of your life where you decide what you do by prioritizing things that are most important to you.
There’s Never Enough TIME
Everyone claims to be busy, but when you’re running a company or managing handfuls of employees it never feels like there is enough time in a day.
For some, it’s health, for others a family but your fitness and health usually put on the back burner because at the moment it’s not going to in more revenue.
Or is it?
Your health is your most valuable asset.
Without it productivity drops, performance suffers or you die.
That will put a stop to making money.
Remember the last time you watched the safety announcement on an airplane?
They tell you to put your mask on first before trying to help others.
That’s because you can’t help anyone else if you don’t take care of yourself. You have an obligation to your company, colleagues, and family to take care of yourself first.
If you can’t take care of yourself, you can’t take care of others.
Some of us work out for different reasons but most of the time it is to get back at an ex, become attractive again to our significant other or get laid.
Most of us want to feel and look better with our clothes on and off, have more energy to do things with our friends and family and be more productive.
You may have been working out for a while but are dissatisfied with the results of all your effort.
There may be a couple of reasons for this.
Use this guide to avoid these common mental barriers that hold back other high-performers to finally improve your physique and be confident about the way you look.
Barrier 1: It’s Diet and Exercise NOT Diet or Exercise
Choosing between diet or exercise to change your body is a slippery slope that will leave you unfulfilled and frustrated.
It’s NOT one or the other.
The best results will come from doing both. They compliment each other. If you want to lose fat, you will see the best results from a diet consisting of healthy foods and eating fewer calories than your body burns.
You can’t put on muscle by just diet, you need to include exercise. To see even better results, a well-designed strength training program will speed things up and can help build muscle which will change the way you look.
You have to put in the work, the sweat, the hours and make the commitment.
Rome wasn’t built in one night, right?
Building a better-looking body is about 60-80% how you eat and 20-30% your workout regimen.
The actual numbers aren’t important. What is important is knowing that doing one without the other won’t give you the best results.
You can lose weight by dieting and not working out but it isn’t as effective when accompanied with strength training.
Barrier 2: The “I Earned This” Mentality
We like to think we burn more calories that we do.
Most people underestimate the calories they eat in a day. Not only do people underestimate how many calories they eat, but also the calories burned from exercise.
The ‘I earned this’ cheat feast mentality is setting yourself up for failure.
Going to the gym for 45 minutes or taking a 45 Soul Cycle class won’t keep you losing weight if you go out for Taco Tuesday and crush 3 margaritas and 4 fish tacos.
As a general rule, if you were going to eat the food even if you didn’t work then do it. If you are eating the food because you feel like ‘you earned it’, don’t eat it.
Barrier 3: The Best Diet
Organic, Gluten-free, Dairy-free, Low carb, Low Fat, Clean Eating, If-It-Fits-Your-Macros… You can lose fat or gain muscle with any of these diets.
The most important factor of burning fat or building muscle is the calories that you eat. It’s that simple.
There are other things that go into losing and gaining weight like the quality of foods, and ratios of macronutrients (protein, carbohydrates, fats) that the amount is going to be the most important.
Compare that to ‘The ONE Thing’ in your business that has the biggest impact. Sure there are other things that you can be doing but there’s always one thing that has more results than anything else.
You don’t need to starve yourself and you don’t need to go on a cleanse.
Starving yourself can end up causing more harm than good. It can ruin your metabolism and make it much more difficult to lose weight in the future.
Take things slow by creating healthy habits that you can see yourself doing 10 days from now, 10 months from now and 10 years from now.
Starting with drastic measures like banning food groups that you love, never end well. You’ll feel restricted, tired, get cranky, quit, and worst off all usually gain the weight back.
Have you ever heard of Mark Haub?
He was a nutrition professor at Kansas State and lost over 27lbs by eating 2/3 junk food (Twinkies, Doritos, sugary cereals, other junk food).
He called it ‘The Twinkie Diet.’
He ate fewer calories than his body burned throughout a day. No, I’m not recommending you do this. With a diet like this, you are more likely to lose muscle opposed to eating nutrition-rich foods that are high in protein, vitamins, and minerals.
The key is creating healthy habits that you can stick to over the long haul. This is something that every single one of my clients in the Average To Action Hero 90 Day Challengelearn how to do this.
Barrier 4: Following Your Glory Days
From 6-Pack => Keg!!!
In your glory days you used to do a bunch of crunches and had a 6-pack, but now you’re closer to a keg.
There’s a reason your abs don’t look any different. Spot reduction is a myth. That means you can’t target where you want the fat to come off, it just comes off. Doing crunches until you are blue in the face won’t make easier to lose belly fat if that is where your body holds onto fat.
If you want your abs to pop, include direct ab exercises using progressive overload while in a calorie deficit.
This will increase the size of the abdominal muscles as well as decrease the amount of fat that is surrounding it.
That will make your abs pop…it’s a trick used by Hollywood superstars.
Get down to a low body fat percentage makes them looked ripped and gives off the illusion of putting on a lot of new muscle.
If you have some muscle mass on your frame losing body fat will make you look bigger and leaner.
So do more cardio?
Not so fast.
Cardio is an inefficient way to lose fat compared to resistance training.
While it is beneficial for heart and lung health it should supplement a proper strength training program.
Resistance training increases muscle size and burns more fat, which gives the toned and ripped look. It also helps keep muscle when you are dieting compared to cardio.
If you are a guy who wants to look like a Greek God it’s important to lose fat and increase the size of your shoulders and back muscles.
They will give you the V-taper that is pleasing to the eye. If you aren’t sure what you should be doing in the gym I have exercise progressions in the Average To Action Hero 90 Day Challenge.
Barrier 5: You Have Unrealistic Expectations
Some guys spend years and years trying to add a few pounds of muscle.
It’s not easy to just grow muscles, especially after you have been training for a few years. For high-performing men starting out, the first 10-15 pounds happens quick (6-12 month.)
The longer you have trained the harder it is to add muscle.
Most men will never have the problem of getting too big because it doesn’t happen that easy. Guys look at professional bodybuilders and think “I never want to get that big.” Good, because it doesn’t happen on accident.
You have to workout specific to your experience and goals. Remember, you’re not one of these guys…
If things go in a direction you don’t like, you can back off and change things up (this is rarely the case.)
The High Performers Cheat Sheet for Your Best Self
Follow the 80/10/10 Rule
The majority of your food intake (80%) consists of minimally processed foods:
- 80 Whole unprocessed foods you enjoy that are considered healthy
- 10% you like (not love) but that you NEED
- 10% whatever you want but in MODERATION
You will lose fat and build lean muscle that you can keep for the long haul. This will allow you to stay on track and make health a part of your life for the long term.
Allow enough recovery
Sleep 6-8 hours per night and make sure you allow enough recovery between working a muscle, typically 2-4 days.
Not emphasizing sleep or recovery will run you into the ground fast. When you workout you break down your muscle, rest is when your muscles repair and grow.
The 10 years from now question
When deciding what kind of diet you should be following ask yourself the question “Can I see myself eating this way 10 years from now?”.
If the answer is no, then you should rethink things.The chances of you falling into unhealthy cycles of binging and yo-yo dieting are high.
If you’re going to eat a food just because you plan to burn the calories off, don’t eat the food.
Use progressive overload
Try to do something better than you did it last time, that’s what progressive overload is. There are many different ways to do this but the most popular ones are:
Increase weight, increase reps, decrease rest, increase the range of motion, improve technique, use intensity techniques, etc.
Consistency is the name of the game
In business, you don’t become a millionaire or the #1 company in your market overnight. This takes lots of hard work and effort over a decent amount of time.
If you are the 125th best company in your market it’s going to take you much longer to break into the top 20 than the one who holds the 22nd spot.
The same goes for changing your body. The further away from your ideal body the more work it will take to get there.
You know HOW to lose weight… You know you SHOULD diet… You know you SHOULD workout.
But it’s not that easy because you’ve been lied to by people who’ve made millions off of scamming people.
What would it feel like not to stress about being in a bathing suit?
How would it feel to have more energy and in the best shape of your life?
What would your days be like without lugging around that spare tire?
Instagram influencers selling detox teas, Dr. Oz’s miracle pills and tricks, CNN’s latest exercise, Fitness magazines pushing supplements loaded with crap empty your pockets and rot your insides.
I’ve thrown my hard-earned money into this stuff too, they’re convincing and know exactly what to say but I want you to take everything you’ve ever learned about dieting, working out, supplements and the anxious feeling that comes along with it, roll it up into one big ball and throw it in the trash because THIS free training video will open the doors to everything you need.
You can finally learn how to eat foods you love and still lose weight and can do it for life.
Imagine the confidence boost to see the scale drop 5lbs when you’ve been eating foods you absolutely love. Foods that have been banned from your old diets.
How would it feel to be the guy at your buddy’s wedding that everyone looks at and says “Wow, what the hell happened to him, he looks great.”
See the look on your Dr.’s face next time you go in for a check-up and are 6lbs lighter, added 4 lbs of muscle and improved your health markers.
Listen, the benefits you will get from this aren’t limited to the amount of fat that you will lose.
It’s deeper than that. This is about your entire life, mood, and mind switching to a more successful, productive and unstoppable person that will carry over in every aspect of your life.
You haven’t found a reliable way to lose weight and keep it off.
This isn’t proof that you’re never going to lose weight and it doesn’t make you a failure and there’s no reason to keep putting yourself through that misery.
Quit mind fucking yourself and make the decision to change.
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