I have said more than once, “if it was easy, everyone would be in shape and strong”.
The crux of what we do in the gym is simplistic. Eat to perform, have a diet based around food you prepare for yourself, train with the idea of improving reps or weight, move well with proper patterns, keep your cardiovascular health intact.
The implementation of those ideas are what ruin the greatest intentions.
You give yourself too many outs or if you slip up you allow that deviation to ruin your mindset.
I am calling you out for a challenge and I will join you.
Why am I joining you? I want to see what I am made of and I want to see what you are made of.
- One cheat meal per week. That means if you slip up and have a candy bar at the gas station – THAT IS YOUR CHEAT MEAL. Be smart and choose wisely. The rest of the time you will eat quality food, nothing processed. If you decide to eat out you WILL choose smart options and not a burger and fries. If I have to tell you what a cheat meal consists of, you may not be ready for this. Eat all meals until you are satisfied, not full. How you choose to measure food is on you, but consistency is everything.
- Commit to a training program, do not change it. 3 days a week minimum of lifting, 3 days a week minimum of cardiovascular training, 1 day a week is devoted to complete rest from physical activity. Cardio training can be brisk walking for 30 minutes or more, riding a bike, pushing a prowler, or playing outside. Movement is medicine.
- You will allow yourself only 4 alcoholic drinks a month. This means a 1 ounce pour, 5 ounces of wine, 12 ounces of beer. That is one drink. If you are that guy who drinks a double bourbon, that is two drinks. You don’t even have to opt in for this but if you are that person who uses alcohol as a social crutch, this is the time to minimize that crutch while policing your intake. If you deviate from this, you must start the 12 week challenge over.
- You will read a book on self-improvement each month. Atomic Habits, Extreme Ownership, Can’t Hurt Me, etc. are examples of this. Alexander Hamilton, while a fascinating read, is not a book you can use for self-improvement. I want you to see through the eyes of people who are mentally tough, help improve mental toughness, and lived to share it. There are no shortages of books of these types, you need to choose 3 of them to read during this 12 week period.
- Take a progress pic at the start of this, in underwear, date it. Step on the scale, note your weight. You will not take another pic until the end of the 12 weeks and you will step on the scale once per week, first thing in the morning. You will not use the scale as a crutch, but as a tool. You will learn to listen to your body, you will learn to eat like a person who values their health and fitness, you will learn to not be a slave to unrealistic expectations, and you will learn what it means to truly tap into your potential.
- Drink .75 ounces of water per pound of bodyweight. If you are 250 pounds, you will drink 185 ounces a day. That is a lot but if you are exercising hard 6 days a week with lifting and cardio, your body will need the water.
I start today, if you are in, tag #WalkExtreme on Instagram and let’s get to fucking work.
You have 12 weeks to change your mindset, you have 12 weeks to deal with those stressful days when you want to ruin your good intentions, you have 12 weeks to prove to yourself what you can accomplish.
Who is in?
Check out the SECOND AND BRAND NEW Ashman Strength System e-book.
Join the Ashman Strength Facebook Page.
Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.
To inquire about training, contact us for more information or to set up a call about remote coaching.
If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.