Triple Your Fitness Results In 6 Months

In the modern world, complexity sells.

And we are being sold to constantly.

This has made some of the simplest of human endeavors - such as getting in fantastic shape - seem extremely difficult.

People actually believe that getting in amazing shape is more than it was 1000 years ago.

It's not.

In fact, the advancement of our understanding of the human body has only served to make getting in shape much easier and safer.

We know for a fact that you don't have to workout 2 hours a day every day.

We know the impact that nutrition has to a deep level.

We understand the importance of sleep above all else.

And water has always just been important.

Imagine how dumb or deluded (or a combination of both) somebody would actually have to be to believe WATER is in any way BAD for us.

But wait... some people actually believe that now.

Hold on.

There are also people that actually believe there's some special hormonal issue that could be holding them back.

There are actually people that believe you could see no benefit from exercise.

There are actually people that believe carbs are the devil.

Carbs... the very substance nature has designed our bodies & brains to pursue primarily and operate off of most efficiently.

In other words; many people believe that getting in shape is something complex, requires luck & has a small chance of accomplishment.

None of this is actually true.

It's the result of incessant marketing & companies that strive for profits over value.

But it's also the complete unawareness of what actually drives results in fitness & in any other area of your existence through and through.

I am someone who has helped transform over 1000 people's fitness & bodies, including my own family's.

I've also been on my own fitness journey for the last 15 years.

Today I will break down the simplest way to actually guarantee that, in the next 180 days, your fitness & body can be in a completely different place.

And that it could be in such a place that you are ahead of 99% of the population.

Your looks.

Your strength.

Your health.

In the top 99th percentile of the human population.

No marketing.

No gimmicks.

Just a simple plan with real world experience & science that matters.

What True Consistency Looks Like.

The very first and most important thing one must understand is the reality of consistency.

This alone is the separator.

I will give you actionable steps to execute on shortly, but without the understanding of what true consistency is, results will never come.

Consistency is not:

- Monday to Friday, weekend mess up, repeat.

- Perfect for 10 days, fall off for 5 days, repeat.

- 3 weeks straight

- 6 months of workouts but terrible nutrition

- 6 years of workouts, but little focus on other aspects

- Tracking food for 7 days, but really 2 of those days you kind of slacked off

What is consistency?

- Sticking to and hitting fundamental KPI (key performance indicators) for 6 months minimum.

Does this mean you have to have no life for 6 months?

No.

Does this mean you may have to sacrifice a few things in those 6 months you currently are comfortable doing?

Yes.

There is no world that exists where you try to improve or make a change in one area of your life without sacrifice in another.

Someone seeking such a reality is not committed.

They will sit around fantasizing about their dreams, goals and the things they "want" without ever reaching them.

6 months.

This is what it takes.

6 months of accuracy.

6 months of sacrifice.

6 months of discipline.

Why?

Because by month 6 of doing the right activities, you will be in a completely different world. Mentally and physically.

Most importantly, you will have changed your identity in 6 months.

You will be a different person.

And the chances of you going back to who you were before will be almost 0%.

Understand this.

Most people cannot even fathom this level of consistency because they cannot manage their own emotions.

They want results in 6 days.

If they don't see it they quit or jump to the next thing.

The person that knows the things that actually matter and executes them relentlessly for 6 months will be light years ahead.

The KPI That Matter.

1. Weightlifting

2. Protein Intake

3. Calorie Balance

4. 7-9 hours sleep

These will be the core tasks that move the needle forward in your results.

If you:

- Weight lift 3 times per week for 30 minutes

- Eat around 1g of protein per pound of your bodyweight

- Sleep 7-9 hours nightly

- Hit your necessary calorie target in accordance with your goal…

For the next 6 months... you will not even recognize yourself in the mirror anymore.

So now let's make these actionable.

Your Plans.

So we are going to have a "Plan A" and a "Plan B" for the next 6 months to ensure you hit the KPI consistently.

Most people don't ever think of think of it this way.

They set themselves up with 10 tasks that are all extremely difficult and then try and do that for 6 months.

Failure is guaranteed.

And probably after day 3.

But when we understand the fundamentals of what actually drives progress & results, we don't need to focus on 10 things.

We can focus on 3 to 5 at most.

Plan A is what a perfect day of hitting KPI would look like (massive progress).

This will be 5 tasks.

Your goal is to hit these tasks almost all the time.

But, plan B will be our bare minimum.

3 tasks that we will do no matter what happens or what comes up.

Having this "fallback" plan of 3 simple tasks that we commit to no matter what happens in life will ensure we at least maintain the progress we are making and keep the momentum going.

So let's break down your Plan A and your Plan B for the next 6 months in detail.

Plan A

Task 1: Exercise 30 minutes every day (3 days will be weightlifting).

7 days a week you need 30 minutes of exercise.

That can be anything from a 30 minute brisk walk to a 30 minute weight lifting session.

I'm recommending 3 days of the 7 to be heavy weightlifting.

The other 4 days can be walks, swimming, jogs, or bodyweight workouts, for example.

Task 2: Weigh yourself first thing every morning & record it.

Regardless of your fitness goal, bodyweight is important.

If you follow me and my methodologies it’s because you don’t want to live in fairy land (highly marketable to emotional people) that says otherwise.

We focus on tangible, scientific, guaranteed results… so weight matters. And tracking it consistently matters.

Weigh yourself every single morning first thing in the morning and record it either with pen & paper or on a free app like Happy Scale (I use this personally).

This gives you daily feedback on your bodyweight which means you will have much more control over it and body composition.

You'll also spot certain trends with this.

Task 3: Track your calories every day & stay within your calorie target

Many people struggle to track their calories, but that's just laziness and lack of commitment.

That simple.

Again, it's easy to market to lazy and unmotivated people with things like "Don't track your calories" or "why you shouldn't track your calories".

Easy to make money off of them and keep then unfit and unhappy.

But, this is the same as someone trying to save money that doesn't want to track every penny of their financials.

They will justify it to with arbitrary statements like "that's no way to live your life" while simultaneously living an unhealthy, terrible life.

Give me 2 individuals working towards the same goal;

If Person A tracks and Person B doesn't, Person A wins every single time and it's not even close.

Person B likely doesn't even reach the finish line.

As far as how many calories you need, stop overcomplicating this.

Simplest thing to do is go to any online TDEE calculator and type in your stats.

Start there.

Target 4: Hit 1g of protein per pound of your bodyweight.

Scientifically, the consensus is roughly 1g of protein per pound of your body weight is ideal for muscle mass gain or preservation and will aid in keeping you more full as well if your goal is fat loss.

Protein intake is usually pretty low for the average person so this is a simple way to start recompositioning your body & feeling better.

Target 5: Sleep 8 hours per night.

Sleep is superior to any other habit as far as health is concerned and it's not even close.

If you do everything else on this list but you slept 4 hours a night, you're moving rapidly to illness/disease and dysfunction.

Sleep deprivation is so insidious because the more sleep deprived the brain is, the less aware of its own deprivation it becomes.

It is an interesting phenomenon that I even fell victim to which almost cost me my life at just 24 years of age.

On the flip side, lots of high quality sleep nightly will work in your favour just as powerfully.

Incredible recovery, amazing energy, balanced hormones, high willpower , great mood, fast recovery and so on.

Just do it.

If you are sacrificing sleep you should just stop reading, forget about a fitness routine and read "Why We Sleep" to understand how fruitless all endeavors are with little sleep.

This is the greatest "success" hack for all realms of endeavor of the human species.

So your goal is to hit all 5 of these targets ideally everyday for 6 months straight.

But, we accept that life is unpredictable and things do some up, so let's go over plan B.

Plan B

Task 1: Exercise 30 minutes every single day.

This task is a repeat from Plan A because it's just that simple.

Every human can go for a 30 minute walk any day of their lives (assuming you're blessed to be able to walk in the first place).

Task 2: Drink 3+L of water

If a day comes where your nutrition is entirely unpredictable (ie travelling, etc), you'll have this task in your back pocket.

Drink a TON of water all day and only water.

This is an easy way to keep hunger at bay, excess calories down, energy high, not ruin progress and stay health-aware in a time where an ideal day cannot be executed.

Task 3: Sleep 7-9 hours

Again, on the odd occasion that for whatever reason you couldn't fulfill the tasks on Plan A because of a different life situation, at the very least set yourself up with the best chance to stay on track, stay health conscious & make the most out of your situation by getting enough sleep.

If sleep gets disrupted, then aim to get at least one 30-45 minute nap at some point during the day.

This will keep you recharged, keep cravings down, and difficult emotional situations under control.

If you've read through plans A and plan B and you think even just sticking to plan B would be difficult to do for 6 months straight, then you are correct.

Getting in incredible shape is not easy.

It is simple, but difficult.

That is the point.

That is why it's worth it.

Nothing good comes easy and nothing easy is good.

Making things efficient.

If you're still reading, hopefully it means you've decided to be (or already have been) dedicated to sacrificing for your health to achieve top 1% fitness & physique levels in the next 6 months.

The good news is, since we live in the modern world, there are tools we have at our disposal that make accomplishing this easier than ever before.

First: Schedule things in.

If you don't organize your life with a calendar at all, then I'm almost certain someone else runs your time.

Your time is at the whim of your boss, your partner, your parents, your kids or whoever else.

The first step to taking control of your time is by actually scheduling things in and having a calendar.

It doesn't mean schedule every minute if your life.

We are not robots.

But it helps to make a lot of things in your life - especially accomplishing a lot of things - much simpler.

Schedule in your 30 minutes of exercise.

Schedule in your sleep times.

You can even use built-in phone features like "BedTime" on the iPhone to set recurring alarms that work great.

Schedule at least a few key things in and you'll find life far easier.

You'll be able to prioritize things better.

I recommend Google Calendar for this, which is free.

For tracking food MyFitnessPal is still objectively the best one. Free version is all anyone needs.

To make tracking your weight very simple and so you can see exactly how your weight is trending, Happy Scale is the app I use and I recommend (free).

One more I would recommend is an app to help you track your weight lifting workouts in so you can make sure you're getting stronger every week.

I use Gravitus which you can use (free) if you have an iPhone. If you have an Android, search up any other free workout tracking app on there and that works fine as well.

Perfection is the enemy of progress.

Notice, I've given you important KPIs that actually move the needle forward.

But I didn't tell you to:

"Eat these specific foods".

"Do these specific workouts"

"Eat this specific amount of calories"

Because none of that is sustainable or actually even matters.

What matters is:

You hit calorie and protein targets - so you can do it with whatever foods you enjoy. Even fitting in the ones you love sometimes.

What workouts you do for weights doesn't matter much for now, but track them to make sure you're getting stronger every single time. That produces results.

How many calories you hit isn't important at first, because after tracking and hitting within a certain amount for the first week, you'll be able to start adjusting to what feels better and works better for you and your goals.

Trying to build out the perfect workout plan and perfect meal plan and hit the exact same things daily can cause a lot of self-sabotage.

If you feel that would work best for you, give it a shot.

But don't hyperfocus on being "perfect".

The fittest people on the planet aren't.

You won't be either.

Life is too unpredictable to ensure you can be perfect without sacrificing serious quality of life.

Instead, we have key baseline targets here that if done with true consistency over the coming 6 months, will shape your body, habits and mindset to one of an very fit and healthy individual.

If you go over calories 1 day out of the last 30 days by a little bit, it's no big deal.

But try not to.

GENUINELY TRY.

Most don't.

They use that as permission to go "oh well it's okay I didn't do so well today" ...

but it's their 3rd day of "not doing so well" in the last 10 days.

No.

That is weak. Soft. Inconsistent.

Be strict, but reasonable.

Okay you went off a little out one day of the 30 days? You are human, it's fine.

You went off by a lot one day out of the last 5 days, for the last 2 months?

You're lazy or unorganized.

Harsh, but true.

Part of the reason the 1% is the 1%.

Emotional Control & Your Vision.

I'll be writing more on this in another newsletter, but the only thing that makes something difficult is emotional control.

Like I've outlined for you throughout this letter, achieving a fit body & lifestyle is not complex.

It is simple.

The reason it's difficult is because people cannot control their emotions.

They can't handle skipping an outing with their friends because they will feel like a loser or that they are missing out.

They can't handle doing something daily for 5 days without seeing unrealistic results they created in their head.

They can't handle being made fun of for not getting drunk with everyone else because they want to fit in.

I get it. I've been through it myself.

But, in the end, if you cannot overcome these things emotionally, you will not achieve this goal and you won't achieve a body and lifestyle everyone eventually comes to you for advice on.

And you'll likely not achieve many other great things as long as you remain at the whim of emotional manipulation from others and society as a whole.

This letter has already been quite long so I won't go too deep here.

But the most important way to handle these emotional up and downs and build emotional control to delay gratification

Is to have a vision for yourself and have a very powerful emotional reason for why you should pursue it.

The only way to overcome emotional manipulation in situations is to have a stronger emotional pull for something else.

The only reason I was able to thwart the name-calling and mocking because I stopped drinking all of the sudden and became the "boring one" was because I was emotionally attached & invested into the vision I had for myself 5 years down the line.

I knew it was worth it to me.

So overcoming short-term emotional pulls is easy when you have a vision mapped for your life and what you want out of it.

This is the foundation of "values".

You will forgo short quick-fix pleasures like going out to another dinner where you talk about the same shit with the same people in the same places...

To pursue something of greater meaning and value to you, your life and the lives of those around you in the future.

If you haven't yet, take a day to create and think on this vision for yourself before starting down this 6 month journey.

It will be your guiding light and reminder through the process.

Because without that vision and without a very good reason to pursue a healthy, fit, confident, powerfully radiant, energy-filled purpose-driven lifestyle, body & mindset...

you may end up quitting before you could realize greatness for yourself.

As most of the world does.

Don't let it happen.

In 6 months, I want to hear from those of you who read this and change your life for the better.

And for those who do, I'll see you at the top.

Make it a great day.

Jon