Let us be forgo the frivolous talk, and get right to the muttons.
1. “The Best Fat Loss Workout Is Heavy Lifting, The Best Ab Exercise Is Broccoli”
2. If you want to get strong, then you need to lift heavy at least SOME of the time. Remember, “If you’re lifting for more than 5 reps you’re not strength training. You’re doing Zumba.”
3. Sometimes no workout IS better than any workout, despite so many romantic notions to the contrary. Listen to your body—if you need rest, then rest. Go hard and heavy when your body gives you the green light, slow down when it flashes yellow, and take the day off when it turns red.
4. Go for brisk walks—one a day, minimum. Brisk walking burns a ton of fat, and pretty much zero muscle. It promotes relaxation, recovery, and tranquility. It’s what works when all else fails.
5. Cornbread is a venial sin; a true snare of the devil. If you are tempted by it, as is bound to happen at some point or another, splash the thing with holy water, sign the cross, and recite the twenty Hail Mary’s in reverse. If the fiend persists, have just the corner piece.
6. Deadlift.
7. Be REASONABLE. Being insane, or 100% balls-to-the-walls extreme in your approach to exercise 100% of the time is NOT the cool, hip, or practical thing to do, but the childish, dangerous, and stupid thing to do. Being reasonable, sensible, and sane—especially being sane—is the more difficult and worthwhile thing to do.
8. For The Beginner: Start out with a solid general physical preparedness program focusing on the fundamental human movements: push, pull, hinge, squat, loaded carry. Work each movement 4-5 times a week, and in a heavy, low-rep, high quality fashion. Add in a little sprint work here and there, then go for a brisk walk. You’ll be hard to beat.
9. For The Veteran: Focus your efforts intensely on a few specific skills or goals at any given time. Don’t try to do everything at once. Instead, pick one, two, MAYBE three things you want to get really good or strong at, and focus on those, while putting all the rest in maintenance mode.
10. Get a good coach. All the best in the world have coaches—that’s how they came to be the best in the world. Nobody is too good for a coach; Tiger Woods, despite his failings elsewhere, is one of the best in the world, and he still has a coach. Get a coach, and make it a good one.
11. Incorporate some form of intermittent fasting. Fasting helps to restore balance to the body. It burns fat, boosts growth hormone, and detoxifies the body. It is not merely a tool for weight loss, but the closest thing we have to a fountain of youth.
12. Take at least ONE month of all stimulants and let your body reset and restore itself. You will likely find very little desire to add them back in after you do this.
13. Wear a helmet, buckle up, don’t smoke.
14. “Know your point B”. As well, know your point A. In order to be successful, you need to set exciting, but realistic goals and expectations.
Much of fitness works in the same way a GPS system does. If you know where you are starting out, and know exactly where you want to end up, it’s not too difficult to get there. But if you are missing either of those two pieces of information, then it is very nearly impossible to figure out your way.
Be honest with yourself—where are you right now? Then, be realistic—where, specifically, do you want to be in 3-months, 6-months, 12-months?
3 Additional Resources , For The Truly Serious
1. Run a full 30-day Metabolic Reset at least 3x this year (To get my full Met Reset Program, CLICK HERE, subscribe to the IC, then email me with the Subject Line “Met Reset” and I’ll send it your way).
Anna lost 8lbs and 2 inches in 30 days with The Met Reset
2. The Becoming Minimalist Masterclass. While the case study group is full, you still have the opportunity to ride along and “audit the course”, and I’ll even let you in at the original case study discount, so long as you don’t wait around too long to enroll. You will get access to all three-phases of programming and nutrition, and access to all of the video curriculum as well. CLICK HERE to register now.
3. Private Online Coaching. This is very expensive, but I’ve heard it’s worth it.
What Do You Seek to Accomplish In 2014?
One of the first steps in making your dream a reality is to write it down. Share your 2014 goals in the comment section, and let me know how I can help you out.
LOVE THIS!
I want 2014 to be the first year I do a pull up. Thanks as always for being such an inspiration. I’m starting Becoming Minimalist today!
Let’s get it done Michelle! Here’s to being able to pull your own weight. Cheers!
Lose fat and get lean enough to do unassisted chin-ups
Great list. Unfortunately, I think #13 gets overlooked far too often. Particularly the ‘wear a helmet’ part.
It’s always the little things that too often go overlooked. A happy and strong 2014 to you Serge
I intend on becoming more healthy and vibrant. I want to sleep well again and feel energetic throughout the day … I want to feel good about myself (work) and my body (fat loss and growth in muscle mass), I want to glow (mission accomplished) again and first and foremost be a good example to my 3 children (15 months, 2 years and 4 years) … I suffer from a weak lower back and have hypo thyroid issues … I have been overtraining last year which resulted in a complete burnout and “a gain all the pounds back + 10) – So, I am definately not into that anymore … I wish to ease into a more healthy and active lifestyla again, such as to end 2014 in beauty, style, good health and with a big smile (I am sure this will also make everyone around me happy and get some inspired) ….
Ine
this is good stuff.
specifically, i would like to be able to do 10 (8 more than now) close-grip pull-ups and 4 wide-grip pull-ups, lose 4″ of belly, and keep it off.
Today is the last officially work with a company I have been with for 39 years. I am retiring. I have been eating Paleo for almost a year. I weigh less than I did at age 25 when I got married. I want to complete a 5K run in April and be competetive, I want to join my son in the Black Forest for a run in July. I have been a Boy Scout leader for more years that you have been alive and I want to do a 25 mile tail in the Cunberland gap in August carrying a backpack in one day. I want to be competetive in a warrior dash in Indianapolis in September. Then I will ponder what retirement is supposed to be. By pushing myself it is all possible. My biggest fear is that I will push too hard.
Danl, it’s the small, little, and consistent efforts that produce the greatest return–do not push too hard, too quickly. Just keep chipping away, day by day, and you will accomplish all you are set out for. Keep strong!
Thanks, that is my intent. I just have to ralize that at some point I have to listen to my wife instead of “my” head.
Great list, Pat!
I’m 48 in a couple weeks, an avid hockey player, and a fitness minimalist. I have other things I want to do, but I’ll keep what I seek to accomplish to physical goals.
1) Get my 400m from 1:27 to 1:15.
2) Get bodyweight overhead – currently a comfortably lean 195. Best is 165 push press.
3) Deadlift double bodyweight – currently pulling 315×3. Need 390×1.
4) Get my first legit bar muscle up
5) 4-point crawl 1/2 mile without resting
Scott, my advice to you, as mentioned above, is to focus intently on 1-2 of those things specifically for a while, and put the rest into maintenance–and them swap ’em around as you knock ’em off the list. You will accomplish them all much quicker that way, then trying to accomplish them all at once.
Solid advice. I think I will focus on the two strength goals first (DL, PP), and then work on the two power goals (400m, muscleup). I’m hoping that with those under my belt the crawl will easily fall.
Or, I could knock off the crawl, get some momentum and great patterning in, and use the increased upper body strength to slingshot into the overhead and the dip portion of the muscleup. Then take a page from Barry Ross, and DL and sprint my way into those final two goals.
Either way, I appreciate the call for focus and sanity (if crawling through the snow can be considered sane).
Disappointed I can’t retreat with you and the rest of the men this weekend, but perhaps next time. I wish you all a remarkable experience!
For 2014 í want 2 things. Get in control of a healthy diet routine and have fun exercising 🙂
Outstanding as always,Pat. I have some rather specific goals in mind for 2014, along with a pretty good method of achieving them. My main goal is to be able to do swings and TGUs with at least a 48kg kettlebell. I’m a big guy, 6’4″ and 310lbs, and can do them with a 32kg, definitely swings and at least 3 TGUs, right now, so I feel it’s a very attainable goal. Benefits that should come along with said goals are me trimming down and losing my belly. I’m also shooting to be able to get my overhead press to at least 40kg, I’m currently at 28kg.
…these are a few of my favorite things…
In 2014, I want to gain weight… I want to be even faster and stronger than what I am now in my sport (boxing)… I want to have a well-built physique…
Eat paleo
get to 15% body fat
Bench 375
Kb press 48kg
10 pull-ups w/8kg kb
Compete in TActical Strength Challenge in the spring and fall
Complete/pass HKC certification
After getting HKC, begin prep for SFL or RKC cert to be completed in January 2015 (not sure which one yet but whichever it is is I will get the other one 6 months afterwards).
Deadlift 500
Squat 425
Pass kb snatch test w/32kg
Getup w/48kg
Complete 10000 swing month-long workout
Get CSCS certification
#5 LSHIDMTAMSFO, and made me pee a little.
Hi Pat!
I just joined the inner circle circle yesterday . And also started the Met Reset 1st day . I couldn’t wait .
My goals for 2014 are build some muscle , get a six pack and improve my eating .
For 2014 I want to lose 70 pounds in two months so I am skinny for modeling but as I lose I want to gain muscle for football 🙂
Squat 405
DL 500
Not Die.
Run a Sub 2:00 Half Marathon in February
Complete the 10,000 KB swings in 5 weeks challenge
Bench BW for 8-10 Reps
4 Plate Squat
5 Plate DL
10-12% BF
Play more tennis/sport
20 unbroken strict pull ups
Great Post! I have definitely become a minimalist convert.
My Q1 2014 Goals:
1) Complete the 90-day PBT from your book – started Dec 30th
2) Drop my BF% from 11% to 9%
3) Increase max two-arm pull ups from 16 to 20
My Q4 2014 Goals:
1) Do one strict one-arm push up on each arm
2) Do one strict one-arm chin up on each arm
3) Do one strict pistol on each leg
BTW – Micro-fasting works great. I started Paleo mid-November. I continued to lean out through the holidays – in spite of a couple of monumental cookie and peppermint bark binges! Ha
Half bw press, 2.5xbw deadlift, 48kg weighted pull up, learn to do pistols & oaolps (SFB in Aug) and meet Dan John when he comes to the UK in May. It’s going to be a good year.
My goals are:
2X body weight deadlift
Unassisted chin/pull up.
Dropping body fat to 23% or lower would also be good. Need to eliminate my sugar intake for that as the rest of my diet is good.
I’d like to get into my 34″ jeans again, (I’m currently at 36″ but it’s like 7-8 in a 5, if you know what I mean). I want to work up to doing hill sprints again and I’d like to do a 10 minute snatch with the 24kg with one hand switch: GS style.
I’m a 2X IronMan at age 62. Finished IM Wisconsin in September. I had lots of trouble with my left hip on the run. Diagnosed recently with bad arthritis. So I’m getting back into K bells to strength the core, legs and glutes in hopes of doing a half IM later this year somewhere. Shorter distance tris meanwhile. Just got my USAT level 1 coaching cert. so starting some of that too.
I wanna be tuff like Pavel.
I want to continue to lose fat (I have lost 20 pounds of fat and added 6 pounds of muscle since October 1st when I went paleo). I want to continue to add lean muscle mass and not just pass but absolutely rock on a difficult physical fitness test for my job at the end of June.
2014 Goals:
First Goal: 300 swings per day challenge in January.
2nd Goal: Lose the 8 lbs I put on between October 1 and January 1, and then lose 5 more.
3rd Goal: Be fit enough to jump in and do anything from a mtb, tri, 5k, slack line, rock climb, surf, etc.
4th Goal: be a nationally competitive masters swimmer
2014 Goals
General-I’d like this to be the year I bring consistent, sustained effort to my fitness regimen.
Specific- I’ll be able to do 10 unassisted pull-ups, 50 continuous push-ups, and drop 15 pounds by June.
I anticipate your emails with the bated breath of a 10 year old on Christmas morning. Thank you for your dedication, and consistent awesomeness!!!
1) Pass my SFG1 April 2014
2) Enter my first Strongman Contest November 2014
3) Deadlift 285lbs
*I’d love to crush that at 300lbs but being realistic. Did 250lb on 12/31.
Happy PRing! Cheers to a strong 2014!
Hey Pat,
Hoping to improve on my strength and muscle endurance to help with my Brazilian Jiu Jitsu. Being 44y/o it’s getting tougher and tougher to compete with the younger guys and gals in the sport. I have been doing the Great Destroyer for about 2 months now, and just that; has helped greatly with some of my goals.
My two goals for this year are:
– Shed bodyfat (I estimate I’m 18%, would ideally like to drop from 240lbs to 205)
– Nail the full range of motion HSPU. By full ROM I mean hands elevated on sturdy surfaces so that at the bottom of the movement, my hands are beside my shoulders.
I don’t care if it takes me the full 365 days to accomplish these, I’m a patient man. But that is what I’d like to accomplish. And if I can make that full ROM HSPU freestanding, even better!
Happy New Year to you and your young family Pat!
2014 Goal
Move toward using two 24kg bells!
For 2014 i’m looking forward to starting the Becoming Minimalist course. Would like to shed some fat and be strong enough to do weighted pull ups!
I like to train to do the RKC certification. Unfortunately my job is so unpredictable that it is hard to train with kettlebells every day. In short, consistency in my workout schedule is almost impossible, but I will not give up !!!
Fit, resting hr is 40, but want to weigh 25# less, 190
Increase pullups by 5 to 10
Pushups 30 to50
Bench 2 plates for at least 3 reps. On a good day I can do it once, can rep 200
Continue to make progress
Pat, I have made a decision to go Vegetarian. I want to fast more and hamp up my kettlebell workouts. I have to jump start my health this year. I want to live and accomplish all of my dreams. I would also like to get to the point where I can train to become a RKC.
want to use my kettle bells more! come up with fun complexes.
want to get better at double KB workouts specifically would like to be able to do 20 un broken double KB snatches with the 32K bells
Don’t really understand #2, “If you’re lifting for more than 5 reps you’re not strength training. You’re doing Zumba.” Can you explain this?
For my 2014, I want to purge all my negative feelings and hopeless and start living again – be happy and do my best especially on my worst days! My main goal is to get back into my fit & healthy 55 kg body (now I’m 60kg reboot). I’m in healthy range BMI but I want to lose that 5kg and maintain my weight and overall health (no more feel tired and get sick easily)
Lots of goals. I’m hindered by back injury and shoulder inpingement. Up until 2 years ago, I was morbidly obese, lost the weight got into strength training. However because of the obesity my back is very tight, it flares up in pain, as does the shoulder.
Want to get 100% free from it. Want to backsquat my own body weight (60kg 132lb), do unassisted pull ups.Move onto to swining 32kg kettlebell!
Really want to get down to 15% bodyfat. At about 20% right now.
To get as healthy as I was 50 years ago. Full of energy, no stomach, full of life once again, toxin free. Fit and healthy.
Bench 225 for 5
Clean 225
Deadlift 400 in a regular workout
1. Lose at least 15 lbs. (of fat)
2. Do 3 unassisted pullups
3. Feel confident in a bathing suit
4. Have more energy throughout the day
5. Sleep like a baby
My goal is to become Dan John.
But for real, I tried to make my goals minimalist…
1. Follow your minimalist regimen (5 strength workouts, and 2-3 sprint drils or complex workouts per week, with weight increases every 3 months… and walk).
2. Body fat reduction (need to measure it to get a point A, then I’ll calculate a sensible point B, then I’ll destroy the sensible goal by adhering to goal #1 & 3). I’d also like to get my waistline below 35″ circumference.
3. Eliminate gluten, sugar, and most dairy from my diet. The older I get, the more I realize how critical diet is for fat loss and fitness.
I should note that my goals will be delayed for a couple weeks, as we just yesterday had our fourth child and need some time for adjustment (and sleep). Which leads to my next point….
Thanks for your hard work on minimalism. It really works. Having kids and demanding job led me to search for a minimum effective dose of exercise – something that I could adhere to even with the time constraints that are my life. our stuff is simple, effective, and FUNCTIONAL.
Keep up the good work, you mad scientist….
I’m currently doing physical therapy for rotator cuff tendinitis, so many of the upper body exercises are off limits. My goal is to heal, clean up my diet, and do a lot of dead lifts, squats, and swings since those exercises do not affect my shoulder. If I can’t do all the things I want to do, I want to get strong as shit doing the things that I can do.
Great post Coach
My point A: completion of a strict Met 30 Reset
My point B: win a kayak race rematch in Aug, Samish Salmon Row
My In Between: Better my personal best in all weight training and race times, pretty much what is posted above.
This morning there was cornbread on the kitchen next to some chocolate covered caramel with macadamia nuts, I went fun the coffee with cinnamon.:D
At 64 I want to build stamina and strengthen my core.
Loose 20 pounds this year in two segments of 10 pounds each (time limit by July 1)
Do consecutive double unders- at least 5 by end of March
complete the kettelbell challenge
I will present anti-bullying shows using olde time strongman feats at three middle schools. I will also speak at a minimum of one corporate function using the same feats.
My plan is to be in the best shape of my life… ever. To be a much better husband , father and provider.