10 Life Lessons From The Gym

1.
Avoid Sheep
2. Comfort kills
3. Laziness kills
4. Lead from the front
5. Discipline = Freedom
6. Don't be nice, be kind
7. Growth comes with pain
8. Growth leads to fulfillment
9. Learn from the failures of others
10. NO ONE IS COMING TO SAVE YOU
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The gym is a special place.

Most just expect to build a body.
In time, they also build their mind and character.
The lessons you learn in the gym translate to all of life.
From 11 years in the gym, these are 10 of the biggest life lessons I've learned so
far:
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1. NO ONE IS COMING TO SAVE YOU
Your life and health are entirely in your own hands.

If you are unhealthy...
� The bad news - It's your fault
� The good news - It's your fault
Your success comes from doing the work, there is no way to cheat it.
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2. Discipline = Freedom
You won't feel motivated, all the time...
But when motivation fails, discipline prevails.
You will be tempted to give in to your emotions...
But you must make hard choices despite your feelings.
Get comfortable being uncomfortable and you will win.
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3. Lead from the front
You change people by changing yourself first.

Don't tell someone to go to the gym.
Become the living example and show them the value.
When peak health and growth is your mission, people follow your l
ead because you attract them, not chase them.
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4. Growth leads to fulfillment
Your fulfillment comes from improving yourself and then the world.
When you build your body, you can pass on that experience.
You see the value for yourself and you teach it to others.
You can create your own circle of strong, healthy people.
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5. Laziness will kill you
Exercise toughens your body & mind and keeps them sharp
Laziness makes your mind dull and your body weak
To be blessed with a body and a mind only to let it degrade is a sin
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6. Stay away from Sheep
Sheep on the farm run from danger; sheep in a society run to it.
Follow the average & you will always be average.
They spend late nights at the bar, you spend early AMs at the barbell.
True leadership is having the courage to break away from the norm.
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7. Growth comes with pain
Exercise is stressful, but PTSD from the gym doesn't exist.

What happens is Post-traumatic growth.
Physical, mental, and emotional growth requires physical mental, and emotional
strain.
What doesn't kill you makes you stronger.
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8. Comfort is a drug
Where there is pain, the body craves comfort.

If you give in, you become fragile.
You risk addiction and suffer when your comfort is taken away.
Life gets hard when you get comfortable.
You get hardened when you are uncomfortable.
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9. Don't be nice, be kind
Kind people will see you poorly performing an exercise and respectfully show you
the proper way.
Nice people will hide their true feelings and tell you that you are doing great.
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Kindness comes without a lack of need - you do right by your principles.

Niceness comes with necessity and fear - you hide your true feelings to avoid
confrontation and to be liked.
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10. Learn from the failures of others
A wise man learns from his mistakes; a smart man doesn't make them.
Working with a successful coach or training with an experienced lifter will teach
you more about what not to do.
The greatest lessons will come from their failures.
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33 sentences that will teach you about optimizing health better than any 4-year
pharmacy degree:
1. Get 7 hours of sleep, every night

2. Cut your Alcohol
3. 7-8 hours of quality sleep per day is better than any stimulant or pre-workout
you can take.
4. Most drugs don't fix your problems they just cover up the symptoms.
5. Exercise and quality nutritious foods are worth more than any medication on the
planet.
6. Type 2 diabetes is reversible - if you live on insulin, you are sick by choice.
7. Going for a 10-minute walk after a meal will boost your digestion, stabilize
blood sugar and prevent energy crashes.
8. Fat, sugar, meat, and eggs won't just kill you; Eating a ridiculous amount of
them will.
9. Almost anything can kill you if you consume enough of it - the dose makes the
poison.
10. America has a serious Obesity issue and the news will never mention it.
11. Don't watch the news.
12. Be very careful choosing a life partner.
13. Have sex with your partner, often.
14. Exercise is a non-negotiable to optimize your physical health - lift 3 times a
week and aim for 8,000+ steps per day.
15. Consistent exercise will make you physically AND mentally strong.
16. Avoid unhealthy people that are not making effort to get better.
17. This IS NOT healthy.
18. Health is not the absence of disease.
19. Health is not the absence of injury.
20. If you want to be healthy, learn from healthy people.
Success leaves clues.

21. Eat what healthy people eat; Don't eat what unhealthy people eat.
Success leaves clues.

22. Surround yourself with healthy people, and try to keep up.
You are the average of the people you spend the most time with.
23. Your social circumstances, your physical body, and your mindset all play a role
in your health.
Make the most of life with that information.

24. Find a goal that inspires you - you will realize how much poor health is
holding you back.
25. Find a ride-or-die partner, they will inspire you and hold you accountable to
peak health.
26. Raise your standards in life, your body and health will be a reflection of it.
27. Quit all forms of pornography - they are terrible for healthy relationships.
28. Avoid Dad Bods & Pot Bellys
29. Learn about nature, psychology, and economics - they are important for health.
30. Don't listen to unhealthy people.
Ignorance is bliss.
31. Avoid densely populated cities.
32. Get sun, often.
33. Invest in optimizing your health & yourself.
The more you do, the more valuable you become - you are your most valuable at peak
health.
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Give me 2-minutes and I'll show you how to gain muscle + burn fat on autopilot:
1. Lift
Cardio only burns calories during your workout.
Lifting also burns calories after the workout from:
� Repairing worked muscle

� Building new muscle
� Maintaining new muscle
2. Sleep
Quality sleep is the most underrated pre-workout and fat burner out there.
Lack of it increases your appetite and prevents recovery.
Enough of it builds muscle and boosts fat loss.

Make sleep your #1 pre-workout by following these steps:
� NO SNOOZE
� 7 hours a night is ideal
� Warm shower before sleep
� No screens 1 hour before bed
� Sleep in a cool temp and dark room
� Sleep and wake at the same time daily
� Get some direct sunlight when you wake
3. Move more
Walking is the most underrated exercise out there.
But forget the treadmill, nothing can beat:

� Walking in sun
� Walking in nature
� Playing with your kids
� Outdoor sports with friends
The average person can burn an extra 400 calories a day while having fun.
4. Eat more protein
Protein helps you get lean and stay lean
It also is:
� Filling
� Anabolic (helps build muscle)
� And Thermogenic (helps burn calories)
My recommendation is to eat at least 2g of protein per Kg

of lean bodyweight (bodyweight minus fat).
5 . Drink more water
Thirst is a cause of:
� fatigue
� brain fog
� increased appetite
Always have a water source nearby.
I recommend drinking around
� 15.5 cups (3.7 liters) for men

� 11.5 cups (2.7 liters) for women
Every day.
6. Control your kitchen
Dieting is hard, and it's not your fault.
Years ago almost everyone was fit...
Today, 42% of Americans are obese because of
� More fast food

� More junk food
� Less demanding jobs
� More public and private transportation
Here's how you beat it:

How to stick to your diet without extreme effort:
� Eat lots of fruits + veggies
� Only have fast foods/treats on occasion
� Shop on the perimeter of the grocery store
� Avoid stocking up on ultra-processed (junk) foods
gain muscle + burn fat on autopilot in 10 seconds:
1. Lift
2. Sleep
3. Move more
4. Eat more protein
5. Drink more water
6. Control your kitchen
P.S. I've got 3 spots left this month to help more men become LEAN, STRONG, and
CONFIDENT.
All it takes is 3 hours a week and no strict dieting.

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1.

The gym is a special place.

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Your life and health are entirely in your own hands.

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You change people by changing yourself first.

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6. ������� ������ ��� �������

Exercise is stressful, but PTSD from the gym doesn't exist.

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Where there is pain, the body craves comfort.

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9. ��� ����� �����, �� ����� ���������

Kindness comes without a lack of need - you do right by your principles.

10. ������ ��� ��� ��������� ��� �����

1. Get 7 hours of sleep, every night

Success leaves clues.

Success leaves clues.

Make the most of life with that information.

Cardio only burns calories during your workout.

Lifting also burns calories after the workout from:

� Repairing worked muscle

Lack of it increases your appetite and prevents recovery.

Enough of it builds muscle and boosts fat loss.

Walking is the most underrated exercise out there.

But forget the treadmill, nothing can beat:

Protein helps you get lean and stay lean

My recommendation is to eat at least 2g of protein per Kg

Thirst is a cause of:

Always have a water source nearby.

I recommend drinking around

� 15.5 cups (3.7 liters) for men

Dieting is hard, and it's not your fault.

Years ago almost everyone was fit...

Today, 42% of Americans are obese because of

� More fast food

Here's how you beat it:

All it takes is 3 hours a week and no strict dieting.

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