The other day, strength coach Tony Gentilcore wrote a legendary article called The Unsexy, No BS Guide to Actually Getting Results.
Since I was so impressed with the truth and wisdom in the article, I decided to follow suit with my own piece.
Because there’s a lot of fluff floating around the fitness world, and we are stuck discerning what approaches are best for our goals.
1. Should I drink organic fair trade nitro cold brew coffee?
2. Is cryotherapy worth the money?
3. Will pilates lengthen my muscles?
My answer to these questions (in order): No. No. And…fuck no.
With that said, let’s dive right in and keep things simple:
1.) Perform exercise you enjoy.
What workout program are you most likely to stick with?
ONE THAT YOU ENJOY.
Sure, a hot chick may drag you to a pure barre class and because “it strengthens your core and increases flexibility.” I get you’re trying to get laid, but come ON. Is this really enjoyable?
I can think of many other things that will strengthen your core and make you feel manly: planks, breathing, being alive, and Zercher holds (don’t be a pussy).
Or how about HIIT? Yes, the science backs up EPOC (excess post-exercise oxygen consumption) and burning more calories at rest after a workout. But ask yourself: do you want your lungs burning so much that you feel you’re going to shit them out? Methinks not.
Sometimes, all you need is a nice, relaxing walk. Steady state, HIIT, CrossFit…it all works. But which one do you actually look forward to the most?
Yeah. Do that. Because THAT’S what is sustainable.
Read more on this here.
2.) Keep nutrition simple.
I’m going to keep this section short. Here’s what you need to know:
– You can’t out-train a bad diet. Don’t be a pig just because you’re exercising 7 days a week.
– You don’t need to spend money on a macro coach. You need your own calculator. <— hint: it’s free.
– Drink water.
– Treat yourself to famous eats while traveling (i.e. I’m not going to eat a cheese steak in Baltimore, MD but in Philly, yes):
– Eat a different fruit and a bowl of vegetables daily.
– Eat more protein.
– More carbs after high intensity or high volume days.
– Your $500 of supplements are better spent on $50 of produce and meat at Sam’s Club.
– Eat the damn cookie.
– Read this gem of an article.
– Boom. Done. I’m out.
3.) Challenge yourself.
In order to truly shape your physique, you have to get comfortable with being uncomfortable.
Mind fuck, right?
Whether this is adding weight to the bar, performing harder exercise variations (eccentrics, paused reps), or going from a 1:2 to 1:1 work-to-rest ratio for conditioning, or I don’t know…talking politics while deadlift 1 rep maxing, you’re doing your progress a service by upping the ante.
A physique is not built by going through the motions with light weight. And performance goals are rarely achieved if you don’t vary a lift.
^ Shoutout to beast coach Meghan Callaway for these.
Sometimes, you have to be that person in the gym grunting and grinding it out. I won’t judge.
So challenge yourself, own each rep, and grow some balls.
– Play outside with your kids.
– Join co-ed or adult sports leagues.
– Find active hobbies.
– Don’t pay for a meal plan. Pay for a behavioral psychologist.
– Read Gary V’s Crush It!
– Stop making the excuse you don’t have time to exercise. Get off Facebook, ignore your Tinder inbox, and go MOVE.
– The end.