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Learn about a road trip analogy that relates to goal achievement and GAMEplans. It's ultimately about moving closer toward your desired end state.
Road Trip AnalogyMatt shares an analogy he picked up from Niki Sims regarding how long-term goal achievement is like a road trip.
Your destination is the desired end state. You envision where you want to go first. Before you set out or plan your route, you must know where you are going.
You next decide on your route. Maybe you want to get there as quickly as possible, so you plan the shortest route on the main highways because you have small children.
Matt, describing a great road trip he did with his family to Telluride, CO a few years ago, took another approach. He and his family did not drive more than 5 hours a day. They planned fun stops along the way and picked more scenic ways, even if it added time.
They got to their final destination and enjoyed the way there.
Major stops along the way are like the goals in the GAMEplan. Those shorter stops are like the actions to get to the goal (e.g. gas station stops).
We hope you enjoy and learn from the road trip analogy.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
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Invest in a home gym for peace of mind. Having training equipment available & close underpins training success, providing reliability, convenience, & peace of mind you can't have with a commercial gym. Home Gym for Peace of Mind - Reliability
In 2020 we learned that access to gyms and restaurants (and toilet paper) was not guaranteed.
For those who had home gyms, however, it may have been one of the best stretches of training they had ever had.
Commercial gym goers, however, had to use what they had at home and try to buy equipment as prices and demand skyrocketed.
Beyond those black swan events, gyms can close, hours can change, new clients can come take equipment we want to use during our normal training hour.
With a home gym, your equipment is available for you when you want to use it.
Home Gym for Peace of Mind - Convenience & ControlThe reliability that brings peace of mind may be the most important aspect of this, but beyond this, convenience and control matter.
Listen to the music you want to listen to. Arrange and complete obnoxious circuits with multiple pieces of equipment. Do curls in the squat rack. No one cares.
Lift at 2 o'clock in the morning or go lift during your work day in jeans.
Wear what you want. Chalk your hands.
Home Gym for Peace of Mind - Getting StartedThe bare minimum to start is a barbell and plates. We recommend an Olympic barbell with 2" sleeves and 2" plates. The one thing to not skimp on is the barbell, though you can get a quality barbell from Rogue that does not cost too much.
Garage Gym Reviews has great reviews of equipment at different prices and a general guide on getting started on your home gym.
Don't do the strength equivalent of buying a treadmill and not using it. Get what you know you will use and continue to get more as needed.
Invest in a home gym for peace of mind, convenience, reliability, and control. Invest in a home gym for the gains so you can be a lifter for life.
Check out the Barbell Logic podcast landing page.
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Saknas det avsnitt?
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Matt reads the introduction to Undoing Urgency, his book that is available for pre-sale on Amazon in August 2024.
Introduction to Undoing UrgencyRyan Matt Reynolds reads the introduction to his forthcoming book Undoing Urgency, which will be available for pre-sale on Amazon in August 2024. Forbes is publishing this book.
Nick Soleyn, Barbell Logic's editor-in-chief, has been critical to the writing and editing of this book, making Matt's ideas and thoughts more clear and beautiful on the written page.
Undoing Urgency is, like the title suggests, about getting out from under the tyranny of urgent tasks so you can accomplish what is truly important to you.
Because many of the most important aspects of our life are important but not urgent, pressure will never exist to complete these tasks (unless we fail at them so bad that they too become urgent, e.g. a failing marriage or bad relationship with our children).
No matter what your goals or values, this book lays out an approach and practical tips to pulling the weeds out of your to do list.
The book is not simply theoretical, though. Matt shares some of his insights learned the hard way from his biggest failures and hardest hurdles.
Enjoy the introduction to Undoing Urgency.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
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We discuss how to lift forever. This is a mindset and approach to become and remain a lifelong lifter. How to Lift Forever: Why It Matters
Lifting for quality of life is a habit that can last for years and decade. We hope you lift as long as you can.
We've discussed the benefits of strength and voluntary hardship, and how accumulating hard sets and building muscle contributes to health and longevity.
This is why it matters. You can't lift in your 20s and expect to benefit in your 50s and 60s. You need to build and maintain a habit that stays with you through your many phases of life, including the valleys.
How to Lift Forever: AttributesNiki really see a tripartite time division with lifters who lift for the long haul and how they think about and approach the past, present, and future.
Lifters who maintain the habit over years and decades plan ahead. They think about how they will train this week, month, year, and even five years. They invest time and money into their training.
Looking whether there is a gym close by your travel location, for example, or incorporating hotel gym workouts or even bodyweight workouts helps maintain the habit.
Looking at the past means being able to appreciate the past and be proud of the work and progress you've put in. The past, however, really becomes most important in terms of how it manifests and informs how you think about the present.
You have to be okay with being where you are at. It doesn't mean you are happy with it or you don't have a goal to improve, but you do not beat yourself up.
How to Lift Forever: A Mental ModelThinking about the past and the present may be the most critical element. You find yourself where you are. You have a goal for the future. You understand you have made past decisions that have brought you to your present situation.
A question Niki asks is "What got me to this moment I'm not liking?"
You may find you're okay with your decisions. For example, after a vacation, you might be a bit more bloated with clothes fitting more tightly.
Did you enjoy the vacation? How important was the vacation? You might find you don't regret your decisions.
If you do regret your decisions, think about how you can adjust travel arrangements in the future so history does not repeat itself.
Don't beat yourself up or find yourself falling into dividing your expectations and reality.
Then, visualize your future. Think about where you want to be at a certain point of time (e.g. at the end of the year). Decide what actions will move you to that point and then execute.
Learn how to lift forever.
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Do the work. A bad to do list executed aggressively is better than the "perfect" to do list you never finish. Be a doer.
Do the Work: Don't ProcrastinateDon't identify as a coach, spend time creating the "perfect" to do list or checking off easy, non-important to dos.
Do that thing that makes you nervous. Do the work you know is the most important thing to bring you closer to your goal.
For many, it is getting your first paying client.
Go and do, stop planning, preparing, or creating and completing tasks that do not actually bring you closer to your goal.
You likely know the thing you need to do. Do it: today, right now.
Do the Work: Be a Doer - Be a Person of ActionIf you are not sure what you need to do, spend some time thinking about it. Set the time aside, and execute.
For Matt, he realized as a gym owner that he needed to write the standard operating procedures for simple tasks such as cleaning the bathroom so that the high standards he had for his gym would continue but, importantly, someone else could execute these tasks. The freed up time would allow Matt to work on his business, not in his business.
You cannot scale if you are drowning in urgent tasks.
Do the important work, eliminate the non-important, non-urgent work, and actually reach your goal.
Do the work. Be a doer. Be a person of action.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
We discuss why and how lifters should do cardio: what is most effective and why include it in your program at all? We answer these questions and more. Why and How Lifters Should Do Cardio: What is Cardio?
Cardio is the term for those activities that raise your heart rate and stress your cardiovascular system. Another term - the term we prefer - is conditioning.
Conditioning tends to come more with the idea of a purpose, like training versus exercise. Cardio is more something you should do to get out of breath and sweaty.
There are three general reasons people do cardio.
Weight loss: Cardio is not a great way to lose weight or get leaner. Rather, focus on nutrition, lift to create a signal for muscle growth, and generally be active. Performance: Conditioning helps you perform your sport or activity. For most clients, this means not feeling so out of breath when they play with their kids, go for a hike, or perform other physical activities then enjoy. Health: You may perform cardio to be generally more healthy, especially your cardiovascular system. Why and How Lifters Should Do Cardio: Energy SystemsCardio encompasses three energy systems.
Aerobic: This is low-intensity, long duration. You are almost certainly primarily using your aerobic energy system now. This encompasses normal life along with low-intensity exercise, such as walking or an easy jog. You oxidize fat and carbohydrates. Glycolytic: Medium-intensity, medium duration (~10s - 2 minutes). You use this for things such as running intervals. You break down carbohydrates. Phosphagen: High-intensity, short duration (~10s or less time). You use this for short bursts, such as a 50m sprint, a jump, or a 1RM effort. This uses ATP readily available in your muscles.Conditioning for lifters will typically stress the aerobic and glycolytic energy systems, as lifting stresses the phosphagen system (and the glycolytic as well).
Why and How Lifters Should Do Cardio: Conditioning for Strength AthletesMost lifters will want to incorporate some easy aerobic activity and then high-intensity interval training (HIIT).
For the aerobic activity, things that simply get you active suffice. This can mean walks. If you enjoy other activities, such as swimming, running, or biking, by all means do those in Zone 2.
To include intervals, you should perform low-impact, low-skill activities for relatively short durations repeatedly a few times a week.
This can look like accessory circuits at the end of your workouts, hill sprints, prowler pushes, or some type of machine intervals (bike, rower, elliptical, etc.).
Why and how lifters should do cardio depends, but there are some general principles and best practices that make sense for your performance and health.
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Learn when to hire out to free up time from urgent, non-important tasks so you can focus on what truly matters.
When to Hire Out: The Eisenhower MatrixThe Eisenhower Matrix groups tasks into 4 categories:
Not urgent and not important Urgent, not important Not urgent, important Urgent and importantUrgency deals with a close due date. These tend to be someone else's priority (bills, taxes, work tasks, household chores).
Important tasks are important to you.
Tasks can overlap in terms of urgency and importance, but often important non-urgent tasks get ignored because you have to motivate yourself to do them.
You need to maximize efficiency on urgent and important tasks.
Stop doing non-urgent and non-important tasks.
Now we come to urgent but non-important tasks.
When to Hire Out: Urgent, Non-Important TasksThese tasks have to get done, but tend to be relatively unskilled. When they are skilled, someone else can typically do them for you.
Initially, as a business owner and young person, you have to perform these tasks. At some point, though, you have to be able to spend time working on the business, not in it, and you gain that time by automating and delegating these tasks.
One option is to hire tasks out. Matt sometimes uses Upwork or Fiverr for tasks like artistic renderings. Not only can Matt as the CEO and founder not perform these tasks well, but even the marketing and design team within Barbell Logic needs to be focused on more important work. Their time is worth more than these relatively quick tasks.
When to Hire Out: TurnKey Coach for Personal TrainersThis is what TurnKey Coach offers to coaches and personal trainers. Instead of using a dozen apps, use one that delivers communication, programming, metrics-tracking, screen recording, scheduling, and payment processing.
The App is build for efficiency, to maximize not only quality of life but enable you to study your craft and acquire more clients. Work on your business, not in your business.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
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We discuss recovery as the limiting factor. How addressing what you do outside the gym affects what you do in the gym and your movement toward your goals. Recovery as the Limiting Factor (Toward Adaptation / Your Goals)
The stress-recovery-adaptation cycle underpins the process of training. You stress yourself (the workout), spend time not stressing yourself (recovery), and hopefully move toward your goal (adaptation).
The stress you apply needs to be specific, based on the specific adaptation to imposed demand (SAID) principle. If you want to improve your run time, you should run, not follow a powerlifting routine.
For many people, following the workout program is relatively easy. What often becomes harder is changing habits outside the gym, which can be developed over years and decades.
How much protein are you eating? Are you willing to eat consistently in a caloric surplus? What does your sleep look like each night?
These and other factors limit your adaptation, and so addressing them can help you move toward your goal. Failing to deal with them means you may fail to meet your goal.
Recovery as the Limiting Factor: Maximizing RecoveryAs you age, stressful events occur in your life (even if they're positive, like having a baby), and your priorities change, your recovery (and thus your adaptation) capacity changes.
To move toward your goal and stay healthy, maximizing recovery may make sense.
This area, though, often comes with harder-to-crack psychological underpinnings. On some level, you like to and are used to your habits (even if you are unhappy with where they have led you).
Ensuring you get enough protein and consistently eat high quality foods matters. Prioritize sleep (which comes with a host of habits you can build around sleep). Limit alcohol. Don't pursue the unimportant and non-urgent in your life.
A new approach to training, especially in more stressful times of life, may need to occur. Building in some autoregulation and not beating yourself up if you don't do what is programmed (the planned stress) matters.
For example, Niki and her sister were on vacation. They went to the gym and Niki's sister did her last warm up and it was way heavier than expected. Niki decided to decrease the weight. The win was completing the workout, not beating themselves up about the weight on the bar, and not grinding out reps unnecessarily.
Recovery as the limiting factor is an important topic that needs more serious consideration.
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Take a sabbath. Take a day of rest, where you refresh. This doesn't necessarily mean you do nothing, but you rest and recharge.
Take a Sabbath! Rest, Recharge, RefreshIf you are like Matt, someone who works long days, enjoys work, and can tend to overdo work and grind yourself away, you need to take a day off.
This does not necessarily mean you do nothing. If your job involves mental work, you might do some manual labor and turn off your phone. If you read, you might read fiction.
If your job primarily involves manual labor, you might enjoy boardgames, intellectual reading, or other more intellectual pursuits.
Similar to how a change in training can help you enjoy training more, a major change to activity can help you recharge.
Get outside. Go for a hike. Spend time with family or friends. Slow down. Turn off your phone. Pursue the truly important, not urgent.
Take a sabbath.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
We share our go to healthy recipes. These are tasty, healthy, and enjoyable and help you crush your goals (without suffering). Go To Healthy Recipes: Consistency, High Protein, Veggies
Before we go on to discuss some of Andrew and Niki's go-to recipes, let's discuss some principles for how the find, make, or purchase these.
Find ways to get as high protein as possible (from natural foods). 2:1 protein to fat is good. This tends to mean, looking for lean beef, chicken, eggs, or Greek yogurt (there are, of course, other options, but these are readily available high protein options).
Seek ways to strip unnecessary fats out of your diet. Think about things that minimize suffering. Some examples include reducing cooking oils, removing or reducing cheese in salads, replacing high fat dairy with lower fat dairy, and using some egg whites with whole eggs.
Eating the same foods consistently is helpful. These meals provide stability. You know how you will feel after them. Unless other big changes have occurred in life, you know how much to cook, it's easy to know your calories and macros, and you know how full you will feel and for how long.
Go To Healthy RecipesAndrew and Niki both like the Made In Blue Carbon Steel frying pan. It cooks eggs well.
Niki loves a high protein and veggie breakfast. She cooks some onions, bell peppers, jalapeno peppers, and bok choy. Add some salt (not until the end!) and then some Boar's Head pastrami turkey (about 50 grams). Cook some eggs and back, put all of it in a low carb tortilla and you have a healthy breakfast that is under 400 calories.
Andrew will often go to Starbucks. When eating out, look for options that have high protein to calories ratios.
Greek yogurt with fruit (fresh or frozen), sugar free jello, and maybe grape nuts is super tasty and high in protein. Whipped cottage cheese is similar.
Andrew also has a chicken breast meal with potatoes. Cut the chicken breast in half (to make it thinner). Salt ahead of time (could even salt and leave in the fridge over night). Cook some baby potatoes in the oven (don't salt until the end)! Enjoy.
Lastly, a rice hack. Forget about the rice button on your instapot. Rinse the rice, add your water or chicken stock, some salt, and (optional) pat of butter or oil. Cook it for 3 minutes, do NOT have the keep warm function come on afterwards, then immediately start dishing out.
These are some of your go to healthy recipes. What are yours?
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Swing for the fences! Don't leave anything on the table, give it your best shot, and go full bore ahead.
Swing for the Fences! - Aggressively Pursue the Urgent & ImportantA single decision or event can change the course of your life. Regardless of life, philosophy, or religion, this is true.
When presented with a big opportunity, you need to swing for the fences. Hyperfocus your life and efforts on this.
This is when urgent and important overlap. This is when you put your sleep, family life, and other things on the backburner to aggressively pursue the opportunity.
You don't get the outcome if you don't swing for the fences. You don't even get to swing for the fences if you don't swing at all - if you fail to show up.
Swing for the Fences Regardless of the OutcomeThis does not mean you succeed. You may fail. You will fail often.
Another opportunity will come. Work hard, prepare yourself for those opportunities, and be ready to show up and wing for the fences when the opportunity falls in your lap.
Don't leave life with regrets about what you did not seek, what you failed to try.
Swing for the fences!
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
Are more sets better? We dive into a new study and an associated article and headline. Are More Sets Better? Evidence-Based & Nuanced
We're talking about muscles and hypertrophy today.
Outside Magazine recently featured an article that discussed adding more sets for building muscle, which argued that you should add more sets to build muscle.
Andrew and Niki are here to be your funnel of truth.
Are More Sets Better? Let's Dig DeeperWhen we look at scientific studies, it's important to avoid the seemingly easy route of reading a headline or even a news article. If you read the study itself, don't assume that the study title or abstract will match the data necessarily.
News media exist to sell their product, and weak headlines don't sell. These incentives exist for scientific magazines and scientists as well - no results or another study confirming what we would expect to find do not dazzle.
That being said, studies and scientific literature are not worthless.
What Andrew & Niki find is that the headline overstates the findings.
Remember, we all have models of how the world works. Ideally, your model has been built according to investigation and astute observation. Studies can and should inform that model, and if a piece of data disagrees with your model you should confront it.
That being said, upturning your model because of one study is not recommended.
Are more sets better? Maybe, it depends, as adding sets is certainly a tool to use.
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Enjoy the pursuit not the outcome. We are refine by the pursuit, by the difficult process, not the outcome or achievement.
Enjoy the Pursuit Not the OutcomeWe find joy in the pursuit of hard things. The process of doing hard things refines us, not the outcomes.
Jasen Huang shares how he would not do it again if he could do it again. He did not know how hard it would be but often asks, "How hard can it be?"
Andrew Schulz discusses with Joe Rogan how Joe enjoys hard things.
You have to come to love the hardship and pursuit it voluntarily. Hardship is coming for you, one way or the other. You can choose it, or it can choose you.
If you pursue comfort, hardship will find you. You almost certainly know someone who seeks comfort too much.
What does this lead to? Pain, things being taken from you, inability to physically or emotionally do things.
Enjoy the pursuit, not the outcome.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
Learn about the good news - the gospel of hard. Hard things done intelligently and consistently create good results. The Gospel of Hard: Voluntary Hardship
We at Barbell Logic have been spreading the good news of voluntary hardship for years.
Truly, if you expose yourself to hard things, intelligently, consistently, good things will happen.
Truth be told, even if you do this somewhat poorly, the persistent hard work often produces results.
Hard does not feel good, especially at first. But if you repeatedly expose yourself to hard things and overcome them, you will learn to associate hard with opportunity, and build a lifelong habit of pursuing challenges and the fruits of these obstacles.
The Gospel of Hard: Physical & Psychological BenefitsThis is Barbell Logic, so clearly we love the physical benefits from strength training.
That being said, the psychological changes matter and may be bigger.
Completing hard tasks builds confidence. It builds a pathway that you can apply in other areas of your life.
A heavy set of squats can help you become a better father or employee or friend.
We obviously love barbell and strength training, but we highly encourage you to pursue something hard regularly, especially in the physical realm.
See the fruits of your efforts.
If you're looking to begin, but are stuck, look for a coach. Look for someone who can help you with technique and programming, but also connects well with you.
Experience the gospel of hard.
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You have to undergo uniquely hard efforts for uniquely successful outcomes. Expect (and demand) nothing less from yourself.
Uniquely Hard, Uniquely SuccessfulIf you set challenging goals, expect (and demand) hard efforts.
Alex Hormozi said on the Modern Wisdom podcast, the following:
When things get hard, this is where most people stop. And this is why they don't win. And hard feels shitty. This is what hard feels like. And this is why most people can't do it.
People who succeed work hard. And, guess what, in those rare circumstances and outliers you can think of, where everything falls into someone's lap, they don't value the wealth or whatever else they received. You don't respect them either.
We look up to the Michael Jordans, the Larry Birds, the Rudys. We look up to those who put in the work, day in and day out, for weeks, months, and years.
Uniquely Hard: Walking Through the Valley of S#%&What are you going to do TODAY to move you toward your goal. Do it - TODAY.
Don't just listen to Alex Hormozi or Jocko or me. Do. Get in the arena. Take the first step.
Know that you'll have some initial motivation and the honeymoon phase. Before it becomes a habit, you'll want to quit. Don't. Persist.
Walk through the valley of suckiness.
Accomplish something uniquely hard. Accept your circumstances and the outcomes, but put in the work.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
How can I look like Jake Gyllenhaal? If you've asked yourself or your coach this, we discuss what this looks like (really). How Can I Look Like Jake Gyllenhaal? The Goal
A popular movie comes out with a young actor who takes his shirt off and shows his shredded mid-section. What comes next?
The onslaught of requests and goals to look like him. Articles explaining his training routine, diet, and more.
Shred your abs with this Roadhouse routine.
Andrew and Niki explore what this process might look like (really).
How Can I Look Like Jake Gyllenhaal? The ProcessIt's going to take a long time and, contrary to many people's expectations and desires, you will almost certainly have to gain weight before you cut.
For many, they are unwilling to add weight.
Second, the cut is going to be rough. It may begin easy enough, with sustainable nutrition practices, but you will end feeling (and being) weak and lethargic.
Realize that Jake approached this like a bodybuilder for a show. This is the peaked, temporary appearance of someone who underwent a long process and was not walking around like this for a long period of time. It is inherently unsustainable.
How Can I Look Like Jake Gyllenhaal? The MindsetThird, it will take a lot of consistent, hard training over a long period of time (some of which you will feel and be weak).
Lastly, and not unimportantly, you will have to deal with the hunger and what comes next.
You will have extremely low energy near the end, not want to train, not want to work, and think about food most of your day.
You got shredded, took the picture, posted it to Instagram. Now what?
It will be hard to not compare yourself unforgivingly against this temporary success.
If you want to look like Jake Gyllenhaal, you need to envision the life around the body and be prepared to dedicate the sacrifice this will entail.
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We discuss applying MED to coaching beyond programming. MED principles underlie an effective, successful approach to online coaching.
Applying MED to Coaching Beyond Programming (Some Principles)Matt and Scott developed the principles of MED programming, which approached programming by keeping as many variables constant as possible. Change as little as possible.
This does not mean easy. Simple and hard is wildly ineffective.
The approach focuses on intelligent resource allocation. For example, if you can get stronger and add muscle with 1x5 deadlift, why do 3x5 or 5x5?
Keep things simple. Don't do complexity for complexity's sake.
Applying MED to Coaching Beyond Programming - An ApproachToward this approach, Matt has revised the 3 principles of MED for coaching.
simplicity over complexity economy over excess effort over easyThe approach needs to be client-focused. It needs to be personal and flexible, simple and frictionless.
The Barbell Logic & TKC approach values clients' and coaches' time and money.
This system is flexible in 3 ways:
does not force client into inflexible schedule does not force client into one location does not force client into limited equipmentThe fitness industry needs to be reformed. We aim to do that, one coach and client at a time.
Applying MED to coaching beyond programming. It's simple, hard, but effective.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
We talk about the evolution of training expectations as you move from novice to intermediate to advanced lifter. How you you manage your mindset, so you can train for life? The Evolution of Training Expectations: Managing Your Mindset
PRs measure progress, encourage buy-in and consistency, and help make training fun for novice, intermediate, and early-advanced lifters.
This slows or ends. You want to keep training for the rest of your life, though.
The driving force for keeping you training cannot be PRs. You cannot expect to drive up weight on the bar consistently. Failing programmed reps is not actually failure, in the scheme of your goals to train consistently and grow and maintain strength, vitality, and health over time.
If you are overly wedded to today's workout - if there is a hyper focus on today - you are, really, falling into an exercise (not training) mindset.
Now, it's true that training involves following a plan. But our bodies do not always cooperate - even the best coach in the world cannot perfectly predict your performance that day.
Things need to change.
The Evolution of Training Expectations: Accumulate Hard SetsAccumulate heavy but doable sets over time. This is the way to build strength and muscle over time.
As you progress, great flexibility will likely need to be built into your program. You will not be able to grind away RPE 9.5-10 sets.
You need to enjoy training. Picking a specific exercise to drive up, as opposed to everything, may make sense.
Focusing on consistency (even if it's one lift a day) can help.
Play with different supplemental lifts and different rep schemes. Take the PRs when they are there, and enjoy them.
You may think about maximizing recovery. It will take longer and longer to get PRs (and one day they will stop).
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When should I leave my "safe" job?
Jesse Mecham, founder and CEO of YNAB and author of the book You Need a Budget, joins Matt to discuss when you should leave the supposed safe job to make your side gig your main job.
When Should I Leave My "Safe" Job? - There Is No Safe JobTotally safe, secure jobs do not exist.
If you're an employee, whether it be at a small or big company, you could lose your job for countless reasons outside your control.
If you work in the government, a shutdown or change in law could spell the end of your job.
Furthermore, even if you have a job that has a lower chance of loss, what is it costing you? Do you find satisfaction with it? Do you get to spend time with your family?
If you own a company, it is true, it is all on your shoulders. But, in reality, things are on your shoulders any way. If you like the idea of being your own boss and have the temperament and ability to do so, this is worth considering.
First, you need a side gig.
When Should I Leave My "Safe" Job? - Go For It, PrudentlyIf you have a side gig that is making good money and want to make it your main job, you should probably go for it if you've met the following conditions.
You have paid off all debt (excepting the mortgage) You have saved up enough money to pay for at least 3 months of bills Your spouse (if applicable) supports youOne critical note here is that before you come to this point, you need to ensure that you do not raise your living standards to the income from both jobs. Save the side gig money, do not raise your monthly expenses to your temporary monthly income.
When should I leave my "safe" job? If you are ready, you should probably leave it.
This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.
Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).
Check out the Barbell Logic podcast landing page.
Get Matched with a Professional Strength Coach today for FREE!
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] -
Tips for Training While Traveling: Whys
Why train while traveling?
While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off.
If you travel for business, you need to train.
You will feel better if you train. The workout might not feel good, especially to start, but you will feel better afterwards. You might even feel better during the workout (e.g. initial warm ups feel terrible, then the heavier warm ups and work sets move well and feel good).
It also helps provide structure to your days, which on vacation can often lack structure. Additionally, it gives you some short amount of you time, and, importantly, healthy you time.
Tips for Training While Traveling: HowsIncorporate your gym seeking into your travel planning. Checkout the hotel gym and nearby gyms. You can often find a serviceable gym that has a guest policy. You might need to call the gym to check the visitor policy.
Pack and prioritize some equipment. Belts and other bulky items are not needed. Having a pair of shoes that you can both lift and do cardio with makes sense. You might pack some small things like liquid chalk, straps, or knee sleeves.
Plan your workout ahead of time. Intend to do at least something hard - get into that "worth it" zone.
Depending on the number of times you will train and decide whether you will do full body and a split. Fewer times means full body makes more sense.
Besides that, Niki and Andrew have some general tips and approaches they take:
Mentally let go of the weight on the bar AMRAPs supersets (antagonistic or similar) burn out sets drop sets hard exercises that don't require tons of weight (e.g. bulgarian split squats) bend these joints: knees, shoulders, elbows, hipsTry out these tips for training while traveling.
A couple links for helping you train while traveling can be found here & here.
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No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/
Connect with the hosts Matt on Instagram Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email [email protected] - Visa fler
