One of the more curious trends today is this idea of sensibleness. Some may call it reasonableness. Others may call it feasible. But I mostly call it a waste of one’s time.
Of all my proudest accomplishments, few—and I mean a very narrow few—were brought about through reasonable means.
The reverse is true too, and Lord knows whenever the Holy Spirit sees fit to inflame me, I’m known to pull real some crazy shit. And so, many who know me call me crazy, fanatical, obsessed. But these words, really, are just what most losers use in attempt to describe habits largely foreign to them: such as persistence, commitment, dedication.
By now, you might well know where this diatribe is heading.
Leanness—and I’m talking super-leanness, like the leanness you see in the picture of me above—has scarcely ever been achieved through anything that the common man would describe as reasonable. Frequently, I find it labeled absurd, ridiculous, outrageous. But hardly reasonable.
Here, I now feel somewhat obligated to mention that most folks do in fact need a reasonable approach. Otherwise, they will not adhere. And in the long run, the person who trains and eats reasonably for an extended period of time, will at all times experience superior results than the person who trains and eats unreasonably very briefly. But this point I believe is so plain that I refuse to elaborate on it any further. Dan John wrote an excellent piece
on this not too long ago. I highly recommend reading it.
This post today, however, is not for most
people. The average person, however wonderful they may be on the inside or otherwise, quite often and quite simply lacks the tenacity to wrestle with the immensely onerous. But this is no concern of mine, as I do not solicit the patronage of the average
person. My readers have all been to school, and understand the facts remain the same: if you wish to rise above, then you must do what most others do not.
Here are some of those things (truth be told, I don't find any of this all that unreasonable):
1. Cut carbs down to 100 grams a day or less
2. Consume the majority of your carbs from nutrient dense veggies
3. Consume the majority of your carbs post workout.
4. Train regularly in a fasted state
5. Train regularly at a high intensity
6. Move frequently at a low intensity
7. Eliminate all sugar from your diet (with the exception of some fruits and veggies)
8. Eliminate all grains from your diet
9. Eliminate all industrial “vegetable oils” from your diet
10. Eat plenty of lean protein sources
11. Eat plenty of essential fats
12. Don’t ever eat anything with the word corn in it. Including corn.
13. Eat organic
14. Occasionally fast for a full 24-32 hours (once a week is a good start)
15. Eat less frequently (3-4 meals a day is plenty)
If you would like further clarification on any of these points please let me know in the comment section. Please post any questions you may have there too.
If you enjoyed this post, and would like to learn more, I hope you consider subscribing to my print newsletter
and becoming a Chronicles of Strength Gold Member
Personally, for those of you who care about my personal affairs, I eat, on the main, two meals a day.
I eat a lot of eggs. I eat a lot of bacon. And I watch a lot of Matlock.
The two former keep me fit; the latter happy.
And I think, for those of you who care about what I think—which I hope there to be at least two of you—that with only a handful of exceptions, most people’s remediable health issues could be easily remedied by following a diet that contains no unnecessary meals and by eating meals that contain no unnecessary foods.
To keep this simple, let us say that an unnecessary food is any food that does not promote a healthy gut and a healthy hormonal response. To briefly illustrate this point let us rail against Goldilocks and her imprudent taste for porridge.
Whether the porridge be too hot, too cold, or just right, I don’t give a damn, because porridge is pointless, which is to say that there is nothing worthwhile found in porridge that can’t be found elsewhere for less carbs and less calories.
I will talk more on this some other day, but not today, because I’m frankly just not in the mood to talk about porridge. What I’d like to speak on is feeding frequency, and specifically address the question of “how often should we eat?”
The answer—out of respect for brevity—is not often.
Krampus eats only once a year and seems to be in fine form
I sing the gospel of infrequent feedings and fasting, because eating frequency (how often we eat) dictates whether we age like fine wine or a bin of fruit, and if you are interested, even slightly, in self-preservation, then you ought to generally eat less; and by less I don’t always mean less calories—although that is sometimes the case—what I mean to say is less often
The evidence supports my sermons. Pay attention now to how feeding infrequently slows the aging process and promotes successful aging
. Pay closer attention even to how eating less often, not eating more often, slays body fat
and surges natural human growth hormone
Now, if the business of burning fat and building muscle intrigues you, then promises of surging growth hormone should excite you. So Pat
, you might now ask, how many meals a day is ideal
? I’ll venture the suggestion that three meals a day is serviceable
, but if you want to be like me—which is to say (INSERT YOUR OWN COMPLIMENT HERE)—then eat two. For seven bonus points, mix in a full 24 hour fast in once a week. For twenty three bonus points, follow The Birth of a Hero
Now my critics, who customarily lack any sort of intellectual decency, will cry “blasphemy(!)” from the rooftops when they hear the ringing of this tune—as most fools from the prairies do when they find themselves in over their depth.
These folk are too busy with their forks to practice any sort of intellect, and are left with no other alternative than to subscribe to conventional wisdom, which holds that if you fail to feed every twenty minutes or so, that “your metabolism will slow down.”
There is no more a fatuous delusion than this, and my advice is that the ignoramuses that sing this gospel are best served ignored, as my evidence and experience blasts their buffoonery.
It had to be done. Not sorry.
Aside from chopping fat, food abstinence may also aid in constructing muscle—if you so let it, which is to say that fasting
, even short term fasting, improves insulin sensitivity
and potentiates the muscle building mechanisms, which in itself is to say that fasting makes it possible to gain lean mass more efficiently
What is more, is that fasting and reduced meal frequency seems to encourage the growth of new brain cells
. Is this to say that there is hope yet to elevate the collective IQ of the human race above 16? This I doubt, but fasting may prove to be a useful device to ward off the odds of developing Alzheimer’s or some other form of neurological hiccup down the line.
There is a crowd, and it seems to be a growing one, that bashes fasting, and they are, for the most part, a disorderly bunch of nincompoops. I have found that those who dismiss fasting, for the most part, have done so not because fasting doesn’t work, but because they lack the discipline to make it work.
This is a common theme amongst simpletons who yet again get in over their depth—to declare anything that is beyond their depth to be simply nonsense. Nonsense I tell you.Again, thank you for reading today. I like to talk about this stuff so please drop any questions or comments you have in the comment section
A Few, Brief, but Exciting Announcements
I have some exciting new launches planned for this month, so keep your eyes peeled over the next two weeks.
I have put together a full online 21 day body transformation program (nutrition and programming) for the new year, and thanks to the results of the recent Survey Monkey that you all participated in (you did participate...didn't you?), I have begun to compile a "Best Of" mini-eBook that I plan to launch before or around Xmas.
In honor of the Christmas spirit, I would like to give away one copy of each of my new products.
For a chance to win, just leave some love in the comment section. Or some hate, if you must.
I will choose two winners at random on Sunday evening!
7 Reason to Workout in a Fasted State
1. Increases Lipolysis – BURN THE FAT BABY!
A fasted body loves to eat body fat almost as much Robocop loves his baby food.
2. Increases neurogenesis (the growth of new brain cells)
Whether or not fasting will improve your SATs is still up in the air. However, if you wish to ward off the odds of memory loss and cognitive impairment later in life—the combination of fasting is a good place to start.
3. Increases the effects of mTOR (our primary muscle/strength building gene)
mTOR (mammalian target of rapamycin) regulates cell growth and protein synthesis (the process in which cells manufacture proteins) . mTOR behaves like a spring. If we wish to increase its effectiveness (build more strength and muscle with less resources), it helps to first temporarily suppress it. The potential energy of a spring is greatest when it is maximally compressed. The same can be said (somewhat) about mTOR.
Fasting and exercise both potentiate mTOR by first suppressing it. For greatest effect, combine fasting and exercise.
4. Flushes out oxidized muscle tissue
Ensures that our muscle stays young and vigorous!
5. Increases growth hormone surge
This helps to explain why fasting burns body fat, yet spares muscle tissue—especially in comparison to other calorically restrictive diets.
6. Increases energy
The release of adrenaline (epinephrine and norepinephrine) increases in a fasted state. It’s like a free cup of coffee, or two.
7. Improves mental focus and alertness
Food slows you down. Humans thrive off of hunger; it's the ultimate motivator!
It Comes Down To This...
Indeed you may initially lose a marginal amount of strength and muscle mass training in a fasted state (I did) --that is not up for contention. All I'm saying is that the benefits far outweigh the drawbacks.- Pat Flynn
One Hungry DudePS - Please leave any questions you have in the comment section.PPS - Oh, and if you enjoyed this post - please "like" and share it with your friends.PPPS - Check out Fitter, Happier, More Productive!
Kettlebell Workout of the Week: Episode 11 -
"The Double Clean and Press On The Minute, Every Minute, For Ten Minutes Workout"
NOT This Kind of Gorilla!
Discover How To:
Melt Off Ugly Body Fat,
Get Fit Without the Gym,
and Reinvent Yourself in Just 17 Days!
Dear friends and frustrated dieters,
I would like to invite you to a two hour nutritional eCourse that is going to totally rock your world and challenge everything you know to be true about "healthy eating"!
An unprecedented opportunity indeed!
Here's just a little bit of what to expect at this "tell-all" event:
- Discover how to make fat cells pop like bubble wrap with micro-fasting and optimal meal timing.
- 1 simple little trick you can use to burn an extra 937 calories a day!
- Why “everything popular is wrong” and the 7 most dangerous fallacies of conventional nutrition wisdom that are keeping you fat!
- 5 “biohacks” that you can implement immediately to accelerate the “get sexy process” and never look back.
- 5 fundamentals of eating for energy
- Ten common foods you should never eat!
- Has the media been telling the truth about the Paleo diet?
- 3 “little tweaks” for regulating insulin, taming inflammation, and controlling hunger.
- The Truth about Carbs. Do all carbs give us soft, doughy breakstick arms? Discover which carbs you can have, exactly when you can have them, and carb sources that must be avoided at all costs!
- Implement the ultimate fitness “anti-program”--aka the nincompoop’s guide to doing more with less, and making LESS do MORE!
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When: Wednesday, August 22nd at 8:00pm (Eastern)
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I promise that I WILL NOT STOP until all of your most pressing nutritional questions have been answered!
And if for any reason you leave this event anything less than100% satisfied, totally jazzed, and fully equipped with all the nutritional knowledge that you need to get sexy, just let me know and I will refund every single cent of your investment!
Hurry! Space is Limited and Questions Will Be Asked in the Order in Which They Are Received!
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1. Order your food
Load up on the greens first. Start every meal off with a fibrous array of leafy greens. Personally, I love arugula salad with a little walnut oil and some lemon. MMMMMMMMM. Then move onto your meats and fats. Eat your dense carb sources last.
24 hour fasts are cool. But micro-fasts are even sexier. I typically don’t eat my first meal until around four or five o’clock every day. Don’t listen to General Mill’s propaganda. Breakfast is actually the worst meal of the day. And cheerios suck.
3. The Kettlebell Swing Quota
Short and intense bouts of exercise performed intermittently throughout the day will radically accelerate your fat loss, especially when performed in a fasted state. Here is my challenge to you: set yourself a daily swing quota. If you’re just starting out, make it between 100-200 swings a day. I don’t care how you break it up, but you must hit your quota by the end of the day.
Please eat responsibly,
(It's my blog I'll do what I want)
| |PS - If you have any questions, please drop them in the comment section.
PPS - If you enjoyed this post, please like it and share it with your friends!PPPS - Check out Fitter, Happier!
I did not invent the concept of eating only one meal a day. Our omnivorous ancestors did.
Before the introduction of agriculture, homo sapiens simply did not have the luxury of frequent feedings. For the most part, “Man the Hunter” would hunt and “Woman the Forager” would forage throughout the day, and if they were lucky enough, they’d feast on the nuts, seeds, roots, shoots, tubers, and meats of their labor at night.
IF they were lucky enough…
Is it then a coincidence that this cyclical eating pattern of “fasting” during the day and “feasting” throughout the night is almost perfectly congruent with the division of our autonomic nervous system into sympathethic (our vigorous daytime nervous system) and parasympathetic (or relaxed nighttime nervous system)?
Not hardly. Cyclicality was all in the grand design of nature and evolution.
Yet somewhere along the line, we really screwed things up, at least from a nutritive point of view.
Our distinctive capabilities of thinking, learning, reasoning, socializing, and planning has essentially granted us the ability to live off of anything that we can bite.
We have discovered how to filter poisons from nuts, cook down tough and toxic substances to render them edible, mush up bones and boil them for marrow, and ultimately, grow and distribute thousands of domestic (and often toxic) crops that provide the utility of frequent and hearty feedings.
Some notable accomplishments to say the least; way to go, hominids!
I mean, we even figured out how to domesticate other life forms (such as yeast and bacteria), which has led to the second greatest creation of all time:
Now, I gotta give credit where credit is due; the ones before us have granted us with the ability to do a great many things.
Just because we CAN do something doesn’t necessarily mean we SHOULD do something!
For example, just because I, homo sapien, can make beer doesn’t necessarily mean that I should drink beer.
Just because I, homo sapien, can harvest grains doesn’t necessarily mean that I should eat grains.
Just because I, homo sapien, can make a thermonuclear bomb that could manifest an everlasting hell on earth doesn’t necessarily mean that I should make a thermonuclear bomb that could manifest an everlasting hell on earth.
See where I’m going with this?
Regardless, some folks will just decide that they still WANT to and WILL anyways. But we’ll just leave them to their own devices. Thermonuclear or whatever have they.
I was first exposed to the concept of “one meal a day” by Ori Hoffmeckler in 2006 and have since become a huge proponent of this eating philosophy, adding a few tweaks and twists of my own. If you have not read Ori’s book The Warrior Diet (a truly tremendous piece of literature), please do so presently, as he is one of very few nutritionists for whom I have the utmost respect and admiration.
As we dive into this contrarian eating philosophy, I want you to keep three things in mind:
1. There will surely be people who will lash out (either verbally or through the interwebs) against what I’m about to present, simply because it’s incongruent with their current belief system. These people suffer from a confirmation bias, and so long as they only favor information that reaffirms their current credence, they will always be stuck. Will you be one of those people?
2. If you only do what you’ve done, then you will only ever have what you’ve got. I didn’t necessarily like how it felt when I found out I was doing everything wrong, but I am better now because I actually did something about it.
3. “Everything popular is wrong” – Oscar Wilde
Before I dive into the nitty grittys, let’s first call upon my good friend, Dr. Obvious, to be our educator.
One of the primary fallacies of mainstream nutrition today is the notion that we need food, particularly carbohydrates, to provide us with fuel to use throughout the day, and without this steady stream of fuel, we will fall into this dark, nebulous void known as “starvation mode”.
Well, if it looks like BS and smells like BS…
(BIll O'Reilly may have the "No Spin Zone", but I got the rights to the "No BS Zone")
This fallacious conception assumes two very wrong things:
1. Humans are machines.
2. Carbohydrates, or glucose, is our primary fuel source, and can only be obtained through the consumption of exogenous carbohydrates.
Humans are not machines. Robocop is a machine. Well, technically he’s HALF machine and runs off an organic baby food-like paste.
The human body is an adaptive organism, NOT a sea-green 1993 Ford Taurus or a Robocop.
We do not have any sort of intrinsic energy gauge or “low fuel light” that pops on, if we skip a meal or bypass carbohydrates for a day. Also note that “hunger,” as most carb lovers know it, is not true hunger; it’s a craving. To be brutally honest, chances are, if you’re like most Americans, then you’ve never felt true hunger because you’ve never abstained from food long enough to know what it’s like.
Believe it or not (and I know this is a hard concept for the majority Americans to wrap their heads around, seeing as how the only thing they hold more often than the remote is the fork), but even if you were to completely refrain from food for a week (assuming there are no overriding health conditions)… you’d still be alive at the end of those seven days!
Unless you got hit by a bus or something.
Ghandi, at the young age of 71, survived for 21 days only sipping on water! And you’re afraid of skipping a meal?
“Starvation mode” is a myth. At least as it is most commonly portrayed.
True adaptive thermogenesis is brought about from a prolonged period of low energy intake or severe lack of nourishment.
“Taking a break” from eating, preferably from when you wake up until dinner time, is NOT a prolonged period by any stretch of the imagination. In fact, it’s a relatively short period of time in the grand scheme of things, and one in which your body will burn fatty acids as its primary energy source, rather than glucose.
Which brings me to my next point…
Again, calling Dr. Obvious…
Please answer the following questions for me. Or you can just cheat and look at the answers written below them. I don’t care.
Q. What happens when you take all fat out of your diet?
A. You die.
Q. What happens when you take all protein out of your diet?
A. You die.
Q. And what happens when you take all carbohydrates out of your diet?
A. You don't die.
...And some would even argue you that you thrive, but I have my reservations about completely eliminating carbohydrates, which I’ll address in another post.
Here’s yet another redundantly redundant observable observation…
If carbohydrates, not fat, are supposed to be our primary energy source, as the majority of mainstream nutritionists and fitness “experts” would have you believe, then why is it that every human has the ability to store pounds upon pounds of body fat, yet is limited to storing only about 500 total GRAMS of carbohydrates (in the form of glycogen) at any given time?
If carbohydrates (glucose) were truly meant to be our primary fueling mechanism, shouldn’t those storage systems be reversed?
The reason so many people are so freaking fat (over 60% of Americans are now overweight) is not only due to their disastrous food choices but also their inability to put the fork down, take a much needed break from eating, and mobilize their stored body fat for energy!
Our sympathetic nervous system is specifically designed so that during the day we are able to mobilize fatty acids out of our fat cells and into the bloodstream to fuel our activities. This steady stream of “fatty firewood” allows for stable energy levels (no blood sugar spikes or midday crashes), lessens hunger pangs (eventually…), and will liberate life from fork.
Just let it go man...
Daily food abstinence (not eating until the evening) promotes increased insulin sensitivity, lipolysis (fat burning), increased cellular stress response, and increased growth hormone pulse and frequency (meaning more growth hormone more often).
And what you really need to know is that every time you put food substance into your mouth (more specifically, carbohydrate substance), you immediately shut the fat-burning system down or at least inhibit it to some degree. Our sympathetic nervous system, and all of the incredible aforementioned benefits, are stimulated from a LACK of food, not an abundance of!
“But I thought eating often speeds up your metabolism?”
Think again dingbat!
The classic 4-6 meals a day does not “speed up” your metabolism any more than dumping endless buckets of water on a seedling makes it grow any faster. In fact, doing so would cause more harm than good, both for you and the plant.
Your “metabolism” occurs at the mitochondria and/or the cytoplasm and is the entire set of chemical processes that transpire within a living organism to sustain life. It’s just not as simple as “speeding it up” or “slowing it down.” Everything is connected and everything matters when it comes to our metabolism, including both the timing and frequency of our meals (or for the purpose of this article, meal) and the quality of the food that we eat. It would greatly behoove folks to seek out a “healthy” or “efficient and effective” metabolism, rather than just a “fast” metabolism, the latter of which is really just semantic garbage anyways.
PS - To learn more about eating according to your nervous system, please check out my new book Fitter, Happier, More Productive.
PPS - To melt body fat like faw meat on a hot grill, apply the knowledge above to our Birth of a Hero program!
PPS - I'm sure there will be plenty of questions, please post them in the comment section below. Also, if you enjoyed this post, please "like" it and share!
Today, I have a special treat for you...
Not like a comestible kind of treat (that would arouse the suspicious of Lola...)
An excerpt from my new book! (bet you didn't even know I was writing one!)
I don't want to release too many details as of yet, but stay tuned, as I will be "carpeting bombing" you all with the release date once it's set in stone.
Coming off the heels of my last post, and the overwhelming response I got through comments, emails, and Facebook messages regarding why on Earth I'm "going against the grain" and telling people to eat mostly at night, I feel compelled to share a section in regards to why we should eat according to our nervous system and our innate circadian clock.
Someone even called me a "nutritional heretic"!
I guess that means I'm doing my job right!
Now look, I know it sounds a bit crazy, and goes against mainstream nutrition. But that's my freaking point! When someone tells me "I've always heard this, or I've always heard that...", well, freaking DUH! America is fatter, softer, and more diabetic than ever before! Are you trying to tell me that popular notion and mainstream nutritional practices are anything short of disastrous?!? Most people would probably be considerably better off if they just did the complete opposite of everything that is recommended by "mainstream nutrition"! I mean, up until recently, the bottom of the food pyramid was comprised of grains! No freaking wonder so many Americans are pre-diabetic and overweight - you can practically see the insulin oozing out of their eyeballs and fingernails! Now that's not saying that flipping the food-pyramid upside down would do anyone much better (it's a diabolic creation anyway you spin it), but it is paints a very clear picture of the inadequacies and ignorance of governing food agencies.
Furthermore, this isn't just some crazy concept that I threw out there to cause a ruckus (that's why I put up pictures of Lola!). Eating according to our innate circadian clock and consuming the majority of our food at night was something I was first introduced to when I read the Warrior Diet by Ori Hoffmeckler about five years ago now. A tremendous read that impacted my nutritional philosophies greatly. Furthermore, all of this is quite evidence based, but as always - the proof is in the pudding. Try it for yourself. I DARE YOU to have anything less than spectacular results!
I hope you all enjoy this brief excerpt from my upcoming book explaining just one reason why you should consume the majority of your food at night! Please post any questions or comments you have below in the comment section!
"Everything in nature is cyclical
From the tides of the ocean, to the rising and setting of the sun, to the wave-like trending of the economy, to the four seasons, and within the human body – we have cyclical nature of our sympathetic and parasympathetic nervous system.
The sympathetic nervous system and the parasympathetic nervous system are two primary components of our autonomic nervous system. Our autonomic nervous system (or ANS for the sake of brevity) is what controls many of our bodily functions that are below our level of consciousness – such as our heart rate, respiratory rate, perspiration, and even… dare I say… sexual arousal? J
The sympathetic nervous system (SNS) is for the most part, our day-time nervous system. Our SNS controls our “fight-or-flight response. It may be simpler to think of this as our nervous system that allows us to kick some serious ass. When we are under control of our sympathetic nervous system we are naturally more alert, resistant to fatigue, burn-fat (through the mobilization of our stored fatty acids), and ultimately expend the most energy.
Our parasympathetic is for the most part, our night-time nervous system. Our PSNS controls our ability to rest, digest, recuperate, absorb and replenish nutrients, and ultimately sleep.
If you haven’t already figured it out yourself, one nervous system (SNS) is clearly superior to the other for burning fat and kicking-ass. Conversely, we want to be under control of our parasympathetic nervous system whenever it is time to rest, rejuvenate and catch some serious Z’s.
Now what role does food play in all of this? Everything!
Our sympathetic nervous system is stimulated by a LACK of food (not by food itself), whereas a large meal will actually throw us into our parasympathetic nervous system (exactly why you feel like taking a nap after a hefty lunch).
Meaning that mainstream nutritional practices (such as frequenty feeding – 4 to 6 small meals aday) will only serve to continuously shut down our sympathetic nervous system, inhibit our ability to mobilize stored body fat, reduce our insulin sensitivity, impair our ability to most effectively utilize nutrients, and make it all the more difficult for us to kick some serious ass! Which often leads to a chronic condition known as “I’m fat and suck.”
Humans for thousands of years THRIVED from a lack of food. It would behoove us to take a serious lesson in “how to kick ass” from our ancestors, and realize that feeding need not be regimented, but SPORADIC!"As always - please lift responsibly,- Pat FlynnPS - Kick "kicking ass and burning fat" into a higher gear! Check out our new Physique Transformation Bundle Package! CLICK HERE
I hope you all enjoy reading this post as much as I did writing it. If so, please be sure to share it with your friends and leave some love and your own suggestions in the comment section below!Oh, and don't forget to check out my new book Fitter, Happier, More Productive!
1. Don't eat sugar (except for some fruits and vegetables). Avoid man-made fructose as if it were the plague.
2. Don't eat any refined carbs. Absolutely no flour of any kind.
3. Don't eat grains. Beware of corn...
5. Enjoy green tea daily.
6. Drink plenty of water.
Not Vitamin Water. Just water.7. Under-eat during the day. Consume some light protein (whey - 20 to 30 grams) every 2 to 3 hours.8. Consume the majority of your food at night
(including your carbs).9. Learn to move and maintain proper posture.10. Workout fasted or have whey (20-30 grams) 30 to 60 minutes pre-workout. For recovery consume whey (another 20-30 grams) 30-60 minutes post workout. * Preferably all nature whey protein concentrate and from grass-fed cows.11. Eat an abundance of green, fibrous veggies.
12. Fast at least 1x a week. (nothing but water for 24 hours)
13. Cycle your carb-intake. Eat mostly very low carb, but 1-2 days a week you may have a "higher-carb" day. Sweet potatoes are cool. And they taste good.
14. Never eat a high-fat AND high-carb meal. That is why so many Americans are fat...
15. Enjoy cinnamon. (Great with black coffee).
16. Eat plenty of naturally high anti-oxidant containing vegetables and some fruits (berries are usually always a winner).
17. Eat nuts. But not peanuts (that's technically a legume).
18. Don't drink beer. Or any alcohol for that matter. And don't do drugs.
19. Go to bed early and get plenty of sleep every night.
20. Find a healthy balance of stress. Eliminating stress entirely is impossible and wouldn't do us any good. We need and thrive off of a certain amount of stress, but not an overwhelming amount. Take time every day to meditate. Chill out and pet a dog or something.
My puppy Lola. She's goofy.
Enticing headline, isn’t it?
Well,I got news for ya, this isn’t just for men. This is for all walks of life who are serious about doing what it takes to get chiseled abs and rock hard glutes.
And this isn’t women’s, ahem, I mean, men’s health.
And, as a matter of fact, in terms of traffic, the Chronicles of Strength is now a top 500 blog (not bad in a field of over 130 million competitors! - and to celebrate, we are giving away a free SWAG bag!) and beating the pants off both Men’s Health Australia, and Men’s Health Singapore (at least according to Experian Hitwise).
And to me, it’s no mystery why that is.
Because our content doesn’t suck.
The esteemed professional wrestler Sid Viscious once said that 99% of everything is, well, crap.
He used a stronger word than crap of course.I don't like to use words like that. I have a name for people that use words like that, but I won't say what it is because it isn't very nice.
Well, we are the 1%. And proud of it.
And I’m going to prove it once again by giving you seven tips that don’t suck, actually work, and that you can implement right now for some serious fat burning results. You’ll thank me later…
#1 - Binge 1x a Week and Fast 1x a Week, Preferably Back to Back
The thing that sucks about dieting, cutting calories, or cutting carbohydrates is that it only takes about a week for your body to adapt to the caloric and carbohydrate deficit. This is why we experience diminishing returns and ultimately hit those dreaded plateaus.
A lot, not all of it, but a lot of this has to do with our thyroid output and leptin levels. If you want to know more about the nitty gritty scientificals behind what all that is and why it matters, just read my Metabolic Reset eBook
When we consume less, our body, of course, wants to burn less, and it only takes about a week for it to start doing that.
But we’re not going to let that happen. We’re going to hit the “reset” button. “Wait. You’re not the boss of me. You can’t tell me what to do!”
You’re absolutely right! You can do whatever the heck you want!
But I hope you’ll choose to do what works and stop wasting your time with what doesn’t. “But how do I know that it’s going to work?”
Please don’t give me another excuse to put another half-nude and semi-awkward picture of myself online. Because you know I will. Rather, just go read even a few of the seemingly endless success stories that we’ve had over the past year since releasing the Metabolic Reset
over at the store page and see for yourself! “Ok. So how do I hit the reset button?”
You binge! Eat as much of whatever the freak you want for one day a week. This will have insulin oozing out of your eyeballs and fingernails, which typically isn’t such a desirable thing but does wonders for bringing thyroid and leptin levels back to where you want them to be for maximum body fat annihilation. “Can I eat pizza?”
Damn right. You SHOULD eat pizza. “Pie?”
So long as it’s coconut cream. “Really?”
Eat whatever freaking kind of pie that you want. “Wait, won’t I get fat?”
First off, I don’t even know who you are, but I’m telling you no, you won’t get fat.
Well, actually that depends on what you mean by “fat”.
Will you gain a little bit of fat? Perhaps, depending on how you entered your binge day (more on that later).
But here’s the thing, only losers focus on the short term. Winners see the big picture. If binging once a week will allow you to burn 2lbs of fat throughout the rest of the week, then who cares if the one day of binging has you gain 0.5lb of fat. Because in the long run, you are still down 1.5lbs of fat, if my calculus is correct. Which it is.
So let loose and don’t worry about a thang.
Think about it like this:
What would happen if you lit a match, held it under your butt, and farted?
You’d laugh right? Well, assuming nothing went terribly wrong that is…
You’d laugh, I’d laugh, we’d all laugh. It’d be hilarious, and we’d have a great time. We’d tell all of our friends the next day and probably be the most popular kids in school. That is, if we were still in school, and had any friends to tell about it. “But what does that have to do with burning fat?”
When you binge you have lit the proverbial match and restored life to your once monstrous metabolism. You have reset your metabolism and things are cookin’ again. Fasting—and what will be tip #2 will be the proverbial fart – which will act to EXPLODE the fat-burning process!
You see, after you’ve binged, your body is primed and ready to start burning fat so through implementing a tactical 24-hour post-binging fast and therefore, allowing glucagon and natural growth hormone to surge over insulin (which is one of the many amazing things that happens when you actually don’t eat!), we will tap into our stored body fat and obliterate it! “So, when can I eat again?”
I like to time it so that I finish my binge on 6pm Friday night, which in turn begins my fast at 6pm Friday night. I then time my workout to be between 3-5pm on Saturday afternoon. That way I can almost go right back to eating once I am done my workout. Notice I said almost. Don’t eat immediately post-workout, as that will halt the fat-burning process. “What kind of workouts are we talking about? Like those cattle-ball things?”
You mean, kettlebells? Sure. That brings us to tip number 2…
#2 - Its Not About Training "Hard". It's About Training "Effectively"
I actually don’t like the saying “train like a man”. Because even though almost every man in the world likes to think they know how to train, very few actually do. I was one of those folks all throughout high school. Then, I got smart and started learning from the best. It’s also when I started getting the best results. Not a coincidence.
Don’t let your ego get in the way of what works.
And don’t believe that if you just work hard enough, then good things will come.
That is the biggest load of crap – whether that advice is directed towards fitness, schooling, business, you name it.
Hard work does not
I know many, many Americans who work their asses off every day trying to lose weight, yet never do. I know many, many Americans every day who work their asses off at their job, yet still have a rather measly salary. I could go on and on, but the evidence is quite clear that hard work alone is not what pays off.
Effective work is where you want to focus your energy. Working hard for the sake of working hard makes about as much sense as banging your head against a wall hoping to get through it (rather than using the door) and about as much fun, too.
Your first priority should always be to seek out what is effective. What will get you the closest to your goals? Then, work smart and efficiently at what is effective (how can you apply the bare minimum principle to what is effective?).
I don’t value hard work. And neither should you.
I could work my ass off running on a treadmill for two hours every day, and be nowhere near as lean as I am today by spending 40 minutes a day, 2-3 days per week working metabolic conditioning via kettlebell complex training.
Now anybody who has put themselves through the ringer that is my Birth of a Hero program
knows that metabolic conditioning is far from easy. It would actually be quite safe to say that the Birth of a Hero
may very well be the most painfully grueling and horribly masochistic program you ever put yourself through.
But anyone who has stuck with it undoubtedly knows that it works, and it works damn well.
Good science is repeatable my friends, and that is exactly what the Birth of a Hero
is based off of.
Metabolic conditioning is the unrivaled king of rapid fat loss because it will not only help to dump the fatty acids into your blood stream (a process helped along by the adrenaline from heavy lifting), but since you are constantly switching between and utilizing multiple energy systems (phosphagenic, glycolytic, and oxidative), you will also burn those fatty acids off – which to me sounds like the most important part! Doesn’t that sound like the most important part to you as well? Well, most folks don’t take that into consideration.
I have a name for folks like that. But I’m not going to share it because it isn’t very nice.
Heavy lifting is great, but the problem with just heavy lifting for fat loss is the process of re-esterfication, which is when you dump the fatty acids into your blood stream but fail to burn them off so they simply transport back into their cozy little fat cells. The problem with just traditional cardio is that there is little long-term metabolic effect, or EPOC. The Birth of a Hero
solves those problems by bringing together the best of both worlds through the pairing of moderate to heavy strength efforts and elevated cardiovascular stress.
Here is the Great Destroyer, one of our finest kettlebell complexes found in the Birth of a Hero
. Now, if this doesn’t get you excited to start the Birth of a Hero
program, then I don’t know what will!
#3 - Deadlift and Squat
If you want a cute tight butt, then you need to deadlift and squat. Heavy. At least 1x a week.
Or if you just want to be downright strong, then you need to deadlift and squat . Heavy. At least 1x a week.Here's a bonus tip - If you can deadlift or squat a weight for ten times. It ain't heavy.And if you really want a sexy, functional silverback behind, then get on our Prometheus Protocol!
This is me in the woods.
#4 - Dedicate at Least One Day a Week to Training Your Core
So some days you will be lifting heavy, and other days you will be doing your metabolic conditioning. But please don’t bother trying to do a lousy “ab workout” at the end of your training sessions. This isn’t planet fitness or the YMCA. If you want a serious functional set of abs, then you need to get serious about training your core. You owe it to yourself to dedicate an entire session to working every facet of your core’s functionality – such as anti-flexion, anti-extension, anti-rotation, and then of course, flexion, extension, and rotation.
Here is a short compilation of my top ten favorite core training movements. Enjoy.
#5 - DON'T Eat Immediately Post Workout!
If you are serious about burning fat, well, then, you have to let your body burn fat, and post-workout is the absolute best opportunity for that to occur. I recommend that you spend 20-30 minutes post-workout going for a brisk walk or performing some other sort of low intensity type of activity, rather than cramming your face full of gummi bears ( you know the type of dude I’m talking about, I know you do! I know you’ve seen the dude that brings gummi bears and jelly beans into the gym! DO NOT BE THAT GUY!) and halting the fat burning process.
Also note, that contrary to popular belief, muscle insulin sensitivity is severely inhibited immediately post-workout due to the micro trauma that has occurred (your muscles actually become temporarily insulin-resistant). So while it is true that insulin is at peak sensitivity post-workout, it is your muscles receptiveness to insulin that matters. Your best bet is to wait 30 minutes post-workout and let those fatty acids continue to oxidize and then have some sort of quick-digesting protein source, such as a whey protein. After about 60 minutes post-workout you may then have your carb and protein meal to start replenishing glycogen.
#6 - Eat Protein, NOT Carbs, Pre-Workout
A pre-workout protein shake is a good idea indeed! This makes sense since increased protein synthesis is metabolically expensive, and a handful of recent studies, LIKE THIS ONE HERE
, have brought the proof of this to light!
To summarize - having protein before a high intensity training session increases resting energy expenditure. Increased resting energy expenditure (or REE, if your into whole abbreviation game) is a good thing, if you are looking to lean out. Trust me on this one.
Again, the tried-and-true winner here would be a simple whey protein powder.
In the Metabolic Reset
, I give the option of a few different pre-workout drinks – some carb-based, and others protein-based. If your goal is max fat loss, stick with protein pre-workout, not carbs.
#7 - Swing!
If nothing else, swing a freaking kettlebell, dewd. I mean it. If you can’t commit to the Birth of a Hero
, fine, no offense taken. But at least commit to twenty minutes of two hand swings, three days a week. That’s it! As far as bang for your buck movements go, the kettlebell swing is quite possibly number one.
Also, take the time to learn how to swing properly. This movement is great proprioception and great for learning how to hinge into deep hip flexion and develop power form the hips. And does it work for stripping of body fat? Yes, it works fabulously well, indeed – so long as you follow my other tips on nutrition that is.
Everybody has to start somewhere, and if you aren’t ready for the Birth of a Hero
, then this tip is for you. Just start with swings and progress from there. CLICK HERE for a tutorial I put together a while back to teach you the how to properly execute a kettlebell swing.
One note I want to make is that I have recently seen a lot of people just not give a crap about their shoulder position in the deadlift and the swing. This is unacceptable. Stop hanging off your passive structures.
I have a name for people that hang off their passive structures, but again I’m not going to say it because it’s not very nice.
Here is a clip from a seminar I put on at Millersville University where I teach the proper shoulder position for the swing. Enjoy.
There you have it. Seven quick tips you can implement now for accelerated fat loss. Please post any questions you have in the comment section, or just leave some love.
As always, thank you for your time.
And please lift responsibly.
- Pat Flynn
Swag Bag Giveaway Extravaganza!
I know you want the COS Swag Bag...
"This is the Swag Bag You Are Looking For" *Waves hand in Jedi mind trick fashion*
As of February, the Chronicles of Strength has made it into a top 500 blog, according to Experian Hitwise. This of course, is a remarkable achievement and a cause for great celebration!
None of this would have ever been possible without all of your loyal and continued support. So I thank you from the bottom of my heart for investing your time and health into the Chronicles of Strength.I promise you I will continue to deliver nothing short of the most reliable, effective, and valuable content.You will never get any crap from me. I know how valuable your time is, and to show how much I respect that, I will never waste it.Furthermore, I want to give away some Swag Bags to a few of you awesome readers.In case you missed the last post
the Swag Bag contains the elusive and highly valued Chronicles of Strength T-Shirt, which can be seen in this video HERE
, as well as a hard copy of our Birth of a Hero book.If you want a Swag Bag, just tell me what you want to see more of on the Chronicles of Strength in the comment section, and I will select two folks at random to receive some COS Swag.I want to know what YOU want, so speak up, and win some swag!
The Ultimate How To:
Put on a TON of Muscle
Not Get Fat
and Live Life Like a "God-King" Guide
Can YOU Get BIG with Kettlebells?!?
The answer is undoubtedly yes.
But remember, the kettlebell is simply a tool. What matters is how you utilize that tool, and the truth is that folks just aren't realizing the full potential of double kettlebell training for it's ability to tack on lean, dense, and functional muscle mass. The Prometheus Protocol has outlined exactly everything that you need to do in order to tack on 20lbs or more of rock hard muscle mass in 90 days or less. No more confusion. No BS. Just what works for serious muscle hypertrophy in the least amount of time possible.
You Will Find:
- The 3 most critical errors that folks make when trying to put on muscle mass, how they are drastically hindering your progress, and what you can do to correct them.
- The 5 holy commandments that you MUST follow in order to put on the absolute most amount of clean, dense, functional muscle mass in the least amount of time possible, and with the least amount of effort required.
- The entire Prometheus Protocol training regimen designed to tack 20lbs or more of rock hard muscle mass onto your frame in 90 days or less.
- Exactly how and when to eat in order to put on an outrageous amount of clean muscle mass with minimum fat gain. (NOTE: It is highly probably that you will find this approach quite unconventional, yet ridiculously effective)
Learn How To:
- Utilize the FOUR Weapons of MASS CONSTRUCTION
(The Deadlift, The Double Kettlebell Front Squat, The Weighted Dip, and The Double Kettlebell Clean and Press) to add twenty pounds or more of functional muscle mass in 90 days or less.
- Implement a "tactical fast" in order to stimulate an optimum hormonal response conducive for SERIOUS muscle construction with zero fat gain.
- Truly live the life of a "god-king", because bigger, in this case, is certainly better!
Invest in the Prometheus Protocol Today and
Pay What You Want!
The God-King Bundle Package
Say WHAT?!? How is the "bundle package" less than the "non-bundle-package"? What sort of trickery is this???Behold! The Ultimate God-King Bundle Package for only $1.97. Trickery? Absolutely Not!Rather this is an incentive for all of you to try out our SuperHero Development Program for FREE for the first entire month!
That alone is a super freaking value, yours free of course when you invest in the God-King Bundle Package!If the first month free of the SuperHero Development Program (which you can cancel at ANY time) and the entire Prometheus Protocol aren't enough to have you investing immediately into the God-King Bungle Package, these other FREE bonuses included within the God-King Bundle Package will surely do the trick!
- FREE BONUS #1: Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
- FREE Bonus #2: Our Metabolic Reset Accountability Journal (a $14.95 value) in order for you to log everything you that put into your mouth to ensure that you consume an adequate amount of calories to put on the maximum amount of muscle mass. Remember "what get's measured, gets managed".
- Free Bonus #3: A Chance to win your very own, highly valued, exceptionally rare, Chronicles of Strength T-Shirt! (We will select 5 winners at random to receive this incredibly esteemed and priceless garment.) - For a glimpse, you can catch me wearing the Chronicles T-Shirt HERE
YES, Pat, I want to invest in the
God-King Bundle Package Today!
GIVE IT TO ME NOW!!
The Prometheus Protocol
- The entire Prometheus Protocol eBook laying out exactly what you need to do in order to tack on 20lbs or more of functional muscle mass in 90 days or less.
- Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
YES! Give me the Prometheus Protocol RIGHT NOW!
The Prometheus Protocol 90 Day Challenge
Your mission, should you choose to accept it,
is to tack on the absolute most amount of clean muscle mass possible over the next ninety days following the Prometheus Protocol.Here are the rules, if you wish to compete for a shot at glory, fame, and a lifetime subscription to our SuperHero Development Program
along with a host of other goodies (listed below).1. Email me directly at HardstyleKettlebells@yahoo.com with the subject line of "Prometheus Challenge"
. Tell me your name and that you want to be a part of this challenge.2. Give me yo pics and yo stats - Not just taking anyone's "word" for it. You'll need to get into your skivvies and take some before pics.
One profile pic (that's from the side) and one frontal pic (thats from...well, the front). Sure, you can flex... don't be shy.... I will also need your current height and weight. If you have any questions about this, please make them known in the email.3. You must email my by Friday, April 13th to be eligible. As the official challenge will begin on Monday, April 16th.What the Winner Gets:
Why YOU Should Take the 90-Day Prometheus Challenge:Aside from the host of potential goodies that you can win, taking on this challenge will help you to commit towards success!
- A lifetime subscription to our SuperHero Development Program
- Our ENTIRE eBook collection
- The highly esteemed and incredibly rare Chronicles of Strength T-Shirt
- Free publicity! An entire blog post dedicated entirely to the winner and his/her success story, a link back to his/her site. Fame, glory, and life as a god-king!
Telling someone else that you are going to do something will suddenly and drastically amplify your motivation and level of commitment, do not underestimate the power of this when it comes to achieving your goals! We have put this challenge together for YOU
, and to ensure that you do put on the absolute most amount of muscle mass in the least amount of time possible
, so please take FULL advantage of this opportunity. Accountability is a rare thing these days, and we are offering it to you for FREE.Let the games begin!Please post any questions, comments, or concerns you may have in the comment section below. Or just leave some love :D
T-L Junction Whats Yer Function
Here's a two minute mobility drill used to assess/improve T-spine mobility and stability at your t-l junction. Enjoy and post any questions below!