At 25, I was fat, tired and always hungry
At 37, I am fit, run a 7 figure business and help entrepreneurs get in their best shape mentally and physically
These 10 commandments will help you lose more weight than any diet gurus are asking you to follow:
Thread
If Bradley Cooper can learn how to sing, play the guitar, direct a movie up for Best Picture, be nominated for Best Actor in the same year, and be a top iTunes song after being the frat dickhead in Wedding Crashers ...
You can lose 30 lbs.
I’ve been 5% body fat
I’ve won a bodybuilding show
I’ve made a lot of money in business
I’ve lost 60+ lbs
I’ve written a book
But nothing, and I mean nothing is more challenging than being a great father
A government that can close gyms but leave McDonalds, KFC, and Taco Bell open whenever they deem necessary is a government that doesn’t care about your health
If Cardi B can go from being a member of the Bloods, to stripping at 19, to gaining tons of followers through Vine, to becoming a reality TV star, to the most popular female rapper and piss off all the females by giving her man $500k in cash for his bday...
You can lose 20 lbs
If Joe Exotic can have a blonde mullet, do meth, run for president of the United States, raise hundreds of tigers, marry 2 men who claimed to be straight at the same time, and have the most popular Netflix documentary of all time during the Corona outbreak
You can lose 20 lbs
21 Ways to Level Up Your Fitness, Lose Your Gut, Reclaim Your Confidence, Look Great Naked, and Live a Healthy Supercharged Lifestyle:
1. Move each day - A day without movement is a missed opportunity. Move your body daily
(THREAD)
I was once 80 lbs overweight and depressed/suicidal.
I was abused as a kid and figured I’d never have success or a family.
Now I have both.
And it’s all due to fitness
Fitness gave me hope
It transformed me
It can do the same for you
If David Goggins can lose 100+ lbs in 3 months, survive a childhood full of beatings and torture, get through Navy Seal BUDS training, graduate from Army Ranger school, break the world record for pull ups in 24 hours and run 100 miles in under 19 hours ...
You can lose 30 lbs
@ZubyMusic
on
@joerogan
is a MUST listen
Thank you for standing up for all of us who’ve been standing for common sense brother.
You KILLED IT
Hope our paths cross soon!
If Tom Brady can go from being picked 199th in the NFL draft to completing only one pass in his first game to appearing in 9 Super Bowls and winning 6 of them to marrying the top super model on earth to being favored to win his 7th ring at 42 years old...
You can lose 20 lbs
When it’s hot - I love to sweat
When traffic is bad - I get to listen to an awesome podcast
When my kids are acting crazy - I get to wrestle with them
When I tore my bicep - I went all in on running and biking
Change your attitude - change your life!!
Random person : “Flu cases are low because everyone wears masks and businesses being shut down”
Me: “Then why are Covid cases supposedly going up?”
Random: “Because people refuse to wear masks and social dist.... ugh!! you don’t care about people! “
My 2020 30 kickstart plan:
-No alcohol for 30 days
-No processed food for 30 days
-Only eat out for date nights
-Walk 8,000 steps daily
-Lift, move, or stretch for 30 minutes per day (can be broken up into 10 minute blocks)
-5 minutes of meditation each day
If you’re fitness plan doesn’t allow for:
-Pizza night with your kids
-A couple drinks on the weekend
-Burgers on the grill
-Guilt free vacations
You need a new fitness plan
How to Be a Man
1. Treat others the way you want to be treated unless you enjoy getting treated like an asshole
2. Lift weights
3. Stay under 15% bodyfat
4. Protect your family
5. Make money
6. Dress well
7. Obey God
8. Learn how to fight
9. Have a good personality
Being fit is something nobody can take away from you.
A job? It can be taken away
A car? It can be taken away
A title? It can be taken away
A killer body with a killer mindset? Nobody can take that away
Pay your bills
Get your ass up and workout
Smile at people
Say thank you
Be competitive
Don’t buy junk food
Ignore the drama
Laugh at yourself
Be fair
Don’t be too nice
Treat others the way you want to be treated
Learn how to cook
Be genuine
Simple hacks to keep your weight in check:
More sleep
No screen time before you sleep
Don’t keep junk food at home
Move more
Drink less alcohol, more water
Anyone can do these things.
What’s your excuse?
The 10 minute rule has saved me from skipping the gym MANY times.
If I really can’t get motivated, I’ll go for just 10 minutes.
I always end up staying.
Try it!
Best fitness travel tips:
1. Walk a ton. Aim for a 25-50% higher step goal
2. Skip the breakfast buffet and just drink coffee
3. Go for a jog to see the local areas
4. High reps - low rest if you’re hitting the weights
5. Light lunch - big dinner
6. Clear liquors
💪
The simplest Fat Loss plan ever created
1. Eat 500 less calories than your maintenance calorie amount
2. Eat healthy food 80-90% of the time
3. Lift weights 3-5x per week
4. Walk 10k steps per day
5. Sleep 7-8 hours per night
6. Gratitude journal daily
2 years ago I quit my job
Went all in on my online fitness business
I had a 2 year old
And a 6 month old
I had 4 months savings
My wife wasn’t working
It was SCARY AF
But I regret nothing
Everyone talks about the physical muscles - but the real muscles you need to train are:
- The Self Control Muscle
- The Willpower Muscle
- The Discipline Muscle
- The Patience Muscle
- The Grit Muscle
- The Never-Quit Muscle
- The Self Belief Muscle
- The Courage Muscle
Quarantine Debate
Can a man who’s sexually attracted to a woman (who’s also sexually attracted to the guy) be “just friends”?
Can they hang out and just do friends stuff?
My answer is HELL NO
Habits and routines you should implement immediately:
- Lift weights
- 8 hours of sleep
- Read Daily
- Gratitude journal
- Walk Daily
- Donate things you don’t need
- Pay your future self first
- Cook at home
- Plan your week
- Schedule down time
- Get 10-20 min of sunlight
I was once 80 lbs overweight and depressed/suicidal.
I was abused as a kid and figured I’d never have success or a family.
Now I have both.
And it’s all due to fitness
Fitness gave me hope
It transformed me
It can do the same for you
Not sure who needs to hear this today but if you’re trying to eat different and unique meals every day...
Stop
Pick 4-5 “go-to” meals that you rotate through.
Simplify your eating and it will help you stay on track
You’re literally one chicken, potatoes and veggie meal away from being back on track
You’re one healthy order at a restaurant away from being back on track
You’re literally one “No” to that Reese’s cup away from being back on track
Don’t quit.
If
@TheRock
can win a National Championship, get cut from his first pro team, have $7 to his name, wrestle in flea markets for $40, become one of the greatest WWE wrestlers of all time, and become the most financially successful actor on the planet...
You can lose 30 lbs
Client: “Dude I hate myself. I went on vacation for 10 days and I ate and drank my ass off.”
Me: “It was only 10 days right?”
Client: “Yes”
Me: “Have you ever met someone who got fat or ripped in 10 days?”
Client: “No”
Me: “Ok then - just get right back on track”
Idiots saying: “Kobe didn’t care about you”
As if any of us have the capacity to care about every single person in an intimate way?
How about the fact that he inspired millions to pursue greatness on and off the court?
He gave hope to those who needed it
That’s legacy
Rapid Fat Loss Tips:
- 1000 calorie deficit daily
- 16-18 hour fast daily
- 10k steps
- Carb and fat cycle
- High frequency training
- Big ass salads
- Be prepared to be hungry
- Be ready to transition back to maintenance
- 7-8 hours of sleep
Client: “I feel like my progress is so slow - should I be leaner at this point?”
Me: You’ve lost 12 lbs in 8 weeks
Client: “Yeah but I want my stomach fat to go away”
Me: “How long did it take to get a fat stomach?”
Client: “Like 14 years of poor eating”
Me: K
Pulled up next to a cop at a red light today
Rolled down my window...
Me: “Hey just want to wish you a Merry Christmas and let you know I appreciate what you do”
Cop: “Haha oh man. Thank you. Wasn’t ready for that”
Me: “Be safe out there man”
Cop: “Wow. Thank you”
If you’re fitness plan doesn’t allow for:
-Pizza night with your kids
-A couple drinks on the weekend
-Burgers on the grill
-Guilt free vacations
You need a new fitness plan
If your fitness plan doesn’t allow for:
- Pizza
- A few adult beverages
- Sleeping in here and there
- Steak dinners
- Popcorn at the movies
- Days off
- Ice cream
You need a new plan
How to Spot a Loser:
- They will lie to cover their tracks
- They don’t honor their commitments
- They deflect blame
- They make excuses
- They try to guilt you into feeling bad for them
- They steal
- They want to be babysat
- They always want more than what they pay for
No sports, no big events, less distractions...
That means you have more time to:
-Spend time with family
-Workout at home
-Prep your meals
-Read books
-Write a book
-Start that side business
-Lose those 10 lbs
What will you do?
Legitimate question
Why can’t we order those who are more susceptible to severe illness and the people around them to quarantine?
And allow business to continue to operate in the meantime
The economic disaster is going to outweigh this virus before it’s all said and down
There’s one MASSIVE factor to being fit and healthy that most people ignore
SLEEP
Can’t stress it enough
My top sleep tips:
1. Sleep in a cool dark room
2. Blue light blockers
3. No caffeine 8 -10 hours before bed
What are your top sleep tips and supplements?
Are you currently in a really depressed state?
1) Become obsessed with physical exercise and mastery of your body
2) Un-clutter your life. Get organized
3) Kill off all toxic relationships
4) Clean up your diet immediately
5) Talk to a therapist
When I read the War of Art it changed my entire thought process around work
I realized that the feeling of not wanting to do something was the only thing getting in my way
A feeling.
Not a physical roadblock
Understanding this led to me crushing that false barrier
Went to the amusement park yesterday
Saw disabled kids
People with burn scars
A blind child
People with Down syndrome
People in wheel chairs
And to think that I ever f*cking complain about anything
Ugh
Not to self - stop complaining
Biggest scam on earth (besides Keto and college) right now?
Being told to show up at the airport 2-3 hours before your flight
More time to spend tons of money at the airport is the motive - well played airports ... well played.
Habits and routines you should implement immediately:
- Lift weights
- 8 hours of sleep
- Read Daily
- Gratitude journal
- Walk Daily
- Donate things you don’t need
- Pay your future self first
- Cook at home
- Plan your week
- Schedule down time
- Get 10-20 min of sunlight
Early twenties mindset:
- Get a 9-5 after I failed at business
- Get Drunk every weekend
- Deny my rapid weight gain (always said I was “bulking”)
- Depressed and suicidal after 80 lbs of fat gain
Early 30’s):
- Work for myself forever
- Keep a lean body year round
- Provide
They can quarantine us forever, create another virus, start WW3, end sports forever, and force us to work in coal mines and I’ll still consider myself the luckiest man on the planet because God blessed me with you as my wife
Happy Birthday love
What’s the cost of not getting in shape?
- Low confidence
- Low energy
- Low Self Esteem
- Low libido
- Higher risk of disease
- Higher risk of early death
- Less sex
- Less mental clarity
- Bad role model for kids
- More money on medical bills
My boys are 5 and 3
Soon they’ll be 25 and 23
And they won’t need me to:
- Wipe their butts
- Tuck them in
- Read a book
- Tickle them
- Carry them to bed
- Clean their mouths
- Hold their hands when they cross the street
- Play hide and seek
I’m cherishing these moments
Want Rapid Fat Loss? Read this :
- Set Calories at 10x your bodyweight
- Implement cardio for 20 min in the morning or post workout
- Drink 1 gallon of water per day minimum
- Keep protein high (1g per lb)
- Get 10-12k steps daily
- Be willing to suffer
How to Have a Fulfilling Marriage (with Kids)
> Talk daily
> Day dates
> Self hygiene
> Sex in the car
> Less expectations
> Put your phone away
> Support their friendships
> Be a man and do manly stuff
> Be a woman and do womanly stuff
> Learn your partners love languages
How to Look Good Naked:
- Train your upper and lower body with weights
- Train your muscles in the back 2x as often as the front
- Lose excess body fat
- Eat fruits and veggies
- Sleep
- Walk daily
- Eat Healthy fats
- Get a tan
- Train your core 3x per week
- Have more sex
If Brad Pitt can go from high school golfer to quitting college 2 credits shy of a degree to working as a limo driver to holding the title of best looking guy for a decade, to starring in and producing tons of Oscar winning movies to being a father of 6...
You can lose 20 lbs
When it’s hot - I love to sweat
When traffic is bad - I get to listen to an awesome podcast
When my kids are acting crazy - I get to wrestle with them
When I tore my bicep - I went all in on running and biking
Change your attitude - change your life!!
Guy: “I don’t want to spend money on coaching or fitness, can you give me a free program?”
Me: “Sure. Here you go (sends free program)”
2 months later...
Me: “How’s it going?”
Guy: “I haven’t started yet - can you resend ?”
😑
Client: “Dude I hate myself. I went on vacation for 10 days and I ate and drank my ass off.”
Me: “It was only 10 days right?”
Client: “Yes”
Me: “Have you ever met someone who got fat or ripped in 10 days?”
Client: “No”
Me: “Ok then - just get right back on track”
Client: “I feel like my progress is so slow - should I be leaner at this point?”
Me: You’ve lost 12 lbs in 8 weeks
Client: “Yeah but I want my stomach fat to go away”
Me: “How long did it take to get a fat stomach?”
Client: “Like 14 years of poor eating”
Me: K
Fat Loss Checklist
- Eat bigger meals when you’re the most hungry
- Enough with the 6 meals a day crap
- Walk 10-12k steps per day
- Eat the same delicious meals most of the time
- Sleep 6-8 hours
- Meditate and journal daily
- Read helpful things daily
- Lift weights