This is me showing off my sex appeal
I guess a part of the reason for working out is so people should want to have sex with you. Let’s just go ahead and say it. Because the whole point of exercising is to look a certain way and gain confidence in ourselves, I would think. We also want to feel better too of course but there is nothing wrong with wanting to firm our body up. Some people may think otherwise and that’s fine. People can think what they want so long as they agree with me.
“sex hair”
We work out so we get stronger and better and more sexy. We hope that after working out a while people will look at us and think, “That person is of noticeable pulchritude. I should like to have them.” Now that will not always happen and even if it never happens, well that is fine. Because like I said there are other reasons for working out aside from looking your best. Like how some people do it to be healthy, or whatever.
Working out is a skill and like any skill, we get better at it through Repetition and Resistance, by doing reps and adding weight. We also want to look at exercise through a less is more kind of way of looking at it, since any workout will get better in direct extent to the number of things you can leave out of it that shouldn’t be there. What I mean is the secret to an effective workout is to strip it down to its fewest, most fundamental components, and leave it at that.
Exercising should be simple and basic and fun. If you like your workout, you will stick with it. But it also needs to be a useful workout, because if it isn’t a useful workout, you won’t stick with it. You need to see results in order to want to keep going. And by being minimalistic with our approach we can actually get a lot better results that way.
Minimalism is doing the least you need you need in order to reach a goal. So what the minimalist tries to do is be effective and efficient, and at the same time, actually. They try to do the right things and to do them in a way that is right. “They” being the minimalist. And when you think about it this really does make a lot of sense. Like, why would you want to be anything other than a minimalist?
So one of the best ways to set up an exercise program is to spend most of your time in the extremes. Because when it comes to exercise there are all kinds of ways you can do it. Some exercise is hard and some is easy and there is some in the middle. But what I would say is if you want the best results, you should spend most of your time doing exercise that is either hard or easy and to not spend all that much time in the middle, really.
You are better off walking and strength training than you are if you just run all the time.
Now, I am not against “cardio,” if that is what you are thinking. Because some people will not be so sure about this, and say, “Hmm, that Pat guy, I wonder if he is against cardio.”
I am not against cardio.
Walking is cardio. And so is strength training depending on how you do it. And all I am saying is if you want the best return for the amount you put in, then most of your time should not be spent on a treadmill, is all. You should actually be lifting weights. Repetition and Resistance.
The Pat Flynn Pyramid of Acquiring Noticeable Pulchritude Through Physical Exercise Plan.
I put this pyramid together to help show you what a good exercise program should look like. The idea is what’s at the bottom, you do more of and what’s at the top, you do some of but not as much. Low intensity is walking and just taking as many steps as you can in a day. That you want to do everyday. “That” being low intensity.
Strength training is the heavy lifting and what not. And metabolic conditioning is anything that is sort of like a sprint.
A Workout Plan That Increases Sex Appeal
Brisk Walking. Daily. 20 – 60 minutes.
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Strength Training. 3x/week. 20 – 60 minutes. Keep reps low and weight high. Consistency is king.
For example.
Day 1:
A1: Front Squat. 2 sets x 5 reps @ 7rm. 3 sets x 8 reps @ 12rm.
B1: Pull-up. 3 x 2, 2, 2 (10 second pause between each cluster of 2) @ 5rm.
B2: Barbell Bicep Curl w/ 3 second eccentric. 2 sets x 8 reps @ max. 1 set x 20 reps @ max.
C1: Bent over row. 3 sets x 8 reps @12rm
C2: Bat Wings. 3 sets x 20 reps @ light set of kettlebells. (Google Dan John, Bat Wings).
D1: Hanging Leg Raise. 3 sets x 5 reps.
D2: Hollow Hold. 3 sets x 60 seconds
Day 2
A1: Presses (Or Dips or Bench). 2 sets x 3 reps @ 3rm. 2 sets x 5 reps @ 7rm. 2 sets x 8 reps @ 12rm.
B1: Incline Bench. 3 sets x 8 reps @ 12rm.
B2: Decline Push-up. 3 sets x max reps @ bodyweight.
B1: Snatch Ladder. 1 – 5 – 1 @ heaviest bell you can use.
D2: Crawling x 2 minutes nonstop.
E1: Plank. 3 sets x 60 seconds.
E2: Windmill. 3 sets x 6 reps @ 12rm.
Day 3
A1: Deadlift. 3 sets x 3 reps @ 5rm. 2 sets x 5 reps @ 7rm.
B1: Double Clean. 8 reps on the minute, every minute, for 8 minutes. Use 15rm.
C1: Bulgarian Split Squat. 2 sets x 5 reps @7rm. 2 sets x 12 reps @ 15rm.
C2: Bodyweight Jump Squat. 2 sets x max reps until change in rep speed @ bodyweight.
D1: Single Leg Deadlift. 2 sets x 8 reps @ 15rm.
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Metabolic Conditioning. 2x/week. 15 – 20 minutes. Sprints, HIIT, kettlebell complexes, etc. Variety is key.
==> CLICK HERE to get some more ideas for your metabolic conditioning.
This could be yours!
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OK, well there you go.
Strong ON!
– Pat
PS – I did this talk about sex appeal also and what do in case the workout program works TOO well…
PPS – You might also enjoy my Inner Circle because let’s stop acting like we aren’t all trying to look better without clothes on, and just get to working out already.
I am drinking a cup of coffee that is 2/3’s decaf and 1/3 regular as I wean myself off caffeine in prep for for first 2 weeks of the of the 6 Week Cure diet.
I read about this diet in a Dan John column. I will start it Monday and the first two weeks consist of three protein shakes and one meal per day AND no caffeine.
Scott, I call that a “wee-caf”. I thought I invented it…
Good luck with the new diet. Protein-sparing, modified fasts are a great tool for a lot of people. There’s an older post on here somewhere of me and Dr. Spencer talking through the specifics of how to do one.
Pat…thanks for the repy…you DID invent the name wee-caf! :). I also do a lot of IF (Iintermittent Fasting), usually from after dinner until lunch the next day….i also throw in a 24 fast (from din er to din er the next day) at least every couple of weeks. Strong on!
Alright, good. Nothing worse than thinking you have a concept, and then…
Sounds like you’re in a good rhythm, Scott. Keep at it!
This type of diet would work for me.
That’s what it’s all about.
Hi Pat, in the sample strength routine in the post, it looks like there are metcon drills as well? Not sure if I’m reading it right. I imagine that I would feel like rat-shit after a strength workout and in no condition to do a metcon. Would you normally schedule metcons on non-strength days? E.g. Mon – Strength, Tue – Metcon, Wed – Strength, Thu – Metcon, Fri – Strength.
Thanks!!
Hey Trev,
Up to you and how you feel. You can stagger, for sure.
Strong ON!
– Pat
Suffering and pain. We all know it, the problem is doing it…
Recently I read about ashwaganda and I think it does help, it’s cheap and convenient. But the same shop sold me another product called neem. I have read a few good things about it but I have rarely tasted anything so vile.
So my candidate for the extreme of awful taste, neem.
By as Pat has been teaching, extremism is a yin yan deal. I suggest the ong term restricted boring diet may not be ideal. It may be great for being lean. But performance wise, not so great.
This is where the other extreme comes in. A massive carb up. It is mentally challenging. How can 10 000 Kcals plus of carbs be compatible with fat loss.? It can. If you are not so fat, it is the way to go. Smash the carbs over 48 hours, make sure you get a tremendous weights session in, eating at maintenance that day, then turn around on a half maintenance calories low carb semi fast for 4 days. Feast famine, yin yan, revolutionary audacity, it works, you can lose fat and keep your strength. It is not easy. But it can fit in our lifestyle. Mon to Thurs semi fast on half maintenace, light weight pumping, kbell complexes, maybe a jog on Wednesday, your hormones are dying, you just make it…Thursday pm train medium weights then break the diet, continue all friday smash carbs hard, Saturday you ate a turbocharged beast, load up the heavy stuff and eat at maintenance, Sunday maintenance and a long p.m. Cardio session to start the turn around to the depletion phase.
Seems quite crazy but it works. It is the zenith of polar extremism.
Steve,
Always enjoy your comments. There are some good frameworks for how people can go about this, and when they should. (I sometimes go based on body fat percentage, of how much a person should “re-load”, so to speak. But there are other metrics as well.) Yours is certainly solid. And glad it is working for you. But it can also be achieved without carbing up. You can just add in more calories, even if not from carbs. This is how it would work on a ketogenic framework and is something I’ve been doing. Not as fun, but still effective.
Strong ON!
– Pat
I have great trust in your advice. A purely keto diet with a big calorie swing is well worth exploring and I think I will.
Restriction reduces hormones,desire to train,but enables fat loss.
A relatively short but intense refeed stops the negatives but if kept within approx 2 days will not stop the fat burning process.
Good man.
Well I definitely agree that exercising should be simple, basic and fun – emphasis on fun! If I didn’t find exercising fun then I probably just wouldn’t do. I’d probably get distracted by something else that is fun. Not 100% sure about most people working out to increase their sex appeal – I guess there are those people out there. For me it’s more about improving my posture and health, so when I’m old I’m still capable of being active and doing the things I love. I started having some health issues about 7 years ago, and exercising has helped to correct some of those issues. So I guess the increased sex appeal is just a bonus lol.