in: Fitness, Health & Fitness,

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Brett • July 6, 2017 • Last updated: June 6, 2021

Podcast #319: Why Every Man

Should Have a Workout Ritual

Are you tired of starting fitness programs with the best of intentions
only to find yourself falling off the workout wagon two weeks later?

If so, today’s episode is for you.

I’ve brought back bodyweight strength training coach Anthony

Arvanitakis to talk about his new book, How to Never Skip Your Workout
Again. Anthony and I begin our conversation discussing what causes
people to stop working out and how making exercise a ritual is the cure
to this problem. Anthony then digs into specifics on how exactly to
make exercise a ritual, including creating a pre-workout checklist (that
you actually write out on an index card), wearing a workout “uniform,”
and picking the best time to set your ritual in motion.

We then discuss why rituals are much more powerful than motivation in
helping you stick with a fitness program, and how to keep with it even
when your life gets really busy. We end our conversation discussing
how to make your diet a ritual as well so you can lose weight or pack on
how to make your diet a ritual as well, so you can lose weight or pack on
muscle.

Show Highlights
Why Anthony wanted to devote an entire book to the topic of building
the workout habit

The things that get in our way and sap our willpower for working out
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and dieting
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
What Anthony means by “ritual” in regards to working out
The physical, written checklist Anthony has created to get him into his
workout ritual
Why Anthony wears the same “uniform” every day for working out
The best time of day to train
Why you still need to remain flexible with your rituals
How to stick with a ritual even during extremely busy times of life
How rituals are more powerful than motivation
The “avalanche effect” and how it will improve your life
How Anthony used the avalanche effect to get himself out of a lengthy
funk after he lost his leg
Applying the power of ritual to your diet
Anthony’s thoughts on eating the same thing every day

Resources/People/Articles
Mentioned in Podcast
 My first podcast with Anthony about bodyweight training
Your 15-Minute Morning Bodyweight Routine
Fat Loss Happens on Monday by Josh Hillis and Dan John
My podcast with Ian Bogost about restraints vs constraints
How to Create Habits That Stick
Hacking the Habit Loop
My podcast with Charles Duhigg about habits
Getting Things Done by David Allen
Willpower: The Force of Greatness
The Power of Morning and Evening Rituals
Make Your Bed Change the World
 Make Your Bed, Change the World
A Primer on Meditation

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If you’ve been looking to start bodyweight training, Anthony provides by

far the best resources on the topic. Check him out at Homemade
Muscle. And check out his latest book, How to Never Skip Your Workout
Again, for insights on how to make the exercise habit stick.

Connect With Anthony

Anthony on Twitter

Anthony on Facebook
Listen to the Podcast! (And don’t
forget to leave us a review!)

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

Listen to the episode on a separate page.

Download this episode.

Subscribe to the podcast in the media player of your choice.

Podcast Sponsors

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Read the Transcript

Brett McKay: Welcome to another edition of the Art of Manliness
podcast. Are you tired of starting fitness programs with the best of
intentions only to find yourself falling off the workout wagon two weeks
later? If so, today’s episode is for you. I’ve brought back body weight
strength training coach Anthony Arvanitakis to talk about his new book,
“Train the Body and the Mind Will Follow.”

Anthony and I began our conversation discussing what causes people

to stop working out and how making exercise a ritual is part of the cure
to this problem. Anthony then digs into specifics on how exactly to
make exercise a ritual, including creating a pre-workout checklist that
you actually write out on an index card, it’s not some mental checklist,
you need to write this out, wearing a “workout uniform,” and picking the
best time to set your ritual in motion. We then discuss why rituals are
much more powerful than motivation in helping you stick with a fitness
program and how to stick with them even when your life gets really
busy. We end our conversation discussing how to make your diet a
ritual as well, because that’s a big problem for a lot of folks. You can
lose weight or pack on muscle. Lots of practical tips in this podcast.
After it’s over check out the show notes at aom.is/bodymind.

Anthony Arvanitakis, welcome back to the show.

Arvanitakis: Great to be back on the show and thank you for
pronouncing my last name so properly.

Brett McKay: I learned from last time. We had you on the show over …
Almost, yeah, a year-and-a-half ago, that’s episode number 177 for
those of you who want to check that out, it’s called “Homemade Muscle

and Body Weight Training.” We dug into this terrible accident that
happened to you where you
inglés español
lost your leg and how you used body weight
training to rehabilitate not only your body but also your psyche because
you were just in this terrible funk for such a long time. For those of you
who haven’t listened to that episode, check it out. It’s very inspiring but
also lots of action-oriented advice where you can apply it to your own
life.

You’ve got a new book out, it’s all about making fitness a ritual, making
fitness stick. I’m curious, why did you feel like you needed to devote an
entire book to this topic? Was it something you … A problem you saw
with a lot of your clients, they were starting body weight training but
then they just stopped for whatever reason?

Arvanitakis: I think it’s a very common problem for everyone nowadays,

for coaches. It was also something that helped me solve my problem.
We live in this age of abundance of information and I think there is too
much … In a way too much knowing but not enough doing. As the
classic quote says from Von Goethe or Bruce Lee, who also uses it,
“Knowing is not enough, we must do, we must apply.”

I realized that, okay, what’s the point of writing books? I really like
writing workout books but what’s the point of writing workout books
when people don’t have a recipe … Something that can help them to
learn how to incorporate these in their weekly routines and to keep on
practicing them not only in the beginning when everybody’s motivated,
usually when they get started with a workout plan, but also to make it a
lifestyle. As I started my project, “Homemade Muscle,” things got more
and more busy. I got really excited about it so I reached the point where
I was working six days a week, about 12 hours a day. I realized that even
I, personally, was struggling with balancing everything in my life and my
workouts. That’s when I started doing a lot of research on time
 g
management, on life and work balance, productivity, habit formation,
stuff like that. I realized this is great, if I put all this information in a
book it will be, first of all, great for my clients, great me for me,
something very important that I should have in my library. That’s how I
got inspired to write this book.

Brett McKay: For you it was just being really busy got in the way of your
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 usually gets in the way of people trying
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fitness goals. What other things
to make exercise a habit? Is it busyness or are there other things
involved as well?

Arvanitakis: Yeah. It’s being busy but also bad time management,
spending too much of your cognitive resources, of your brain power, in
things that can be very automatized, can be … Where you can use things
such as rituals that we’ll be talking about today. Bad influences can be
another thing. People that just get in our way and affect us in a negative
way can be wasting time, again as we said, things that are not useful
like TV, social media. Those are, I think, the big drainers that get in the
way.

Brett McKay: That’s exercise, what about diet? A lot of people can get in
the exercise habit but diet is where they trip up.

Arvanitakis: Yeah. With dieting there’s this word I found actually in a

really great book from a coach that I really look up to, Dan John, he has
a book with another guy, sorry I don’t remember his name, but it’s called
“Fat Loss Happens on Monday.” He has this category of people that are
called pushers. Pushers are people that go outside to eat and you’ll try
to keep your nutrition healthy or maybe even in your own home and
they’ll be like, “Yeah, just have another piece of dessert or just have a
little bit more of that. Come on, don’t be that hard on yourself.”

Personally I’m really accustomed to pushers because I would say

Greece has … Pushers in Greece are the best in the world in doing that.
This is because it started from our grandparents that they went through
a lot of hardship Greek people two generations before mine, my
grandparents, went through a lot of starvation, a lot of war. I think the
way they dealt with that trauma they had from their childhoods was to
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push food into their grandkids. That’s one of the biggest reasons
Greece now has an epidemic of obese people.

Pushers are definitely a category of people that can mess up your diet.
It can be your friends, it can be your spouse, it can be anybody. Every
time you want to make change that intimidates people around you
because they realize that it’s also in their hands to make changes in

their lives. Sometimes people don’t like that. That’s one reason you can
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mess your diet.
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

Other reasons after that is it’s very important to remove foods that are
not good for you from your home. If I have my favorite desserts at
home, I don’t care how much I’m motivated with my diet, invested I am,
it’s going to be very difficult not to have those foods when I’m really
tired at the end of the day, when I’m drained emotionally and all that.
Resisting is very difficult. Definitely having a clean kitchen with good
quality foods. Yeah, I would say those are the biggest things that you
should avoid with your diet, the biggest problems that can get in your
way.

Brett McKay: Yeah, I’m a big believer in getting the bad food out of your
house. We had a guy on the podcast, Ian Bogost, a while back talk
about the difference between restraint and constraint. A lot of times we
focus on the restraint. Okay, if I can just restrain my willpower and if I
can just control my desires then everything is going to be good. Like he
says, that’s exhausting to do. Eventually you’re just going to wear out
and you’re going to go, “Okay, I’m going to just blow through that pack
of doughnuts that is in the house.”

He says, “Instead of thinking about restraining yourself, think of putting

constraints on yourself. Eliminating the thing so you can’t do it and you
don’t even have to think about it, you don’t have to exercise any of that
willpower or restraint to not do the thing.” Big believer in that.

Okay, let’s get to the meat of the book. You are advocating forming
good habits through rituals, particularly exercise habits. When people
hear the word ritual they often think church, et cetera. For the Greeks,
what would be a great ritual there? The temple of Dionysus or
something like that. What do you mean by a ritual?
Arvanitakis: A ritual is a routine, I just prefer the word ritual because it
has a more … A warmer tone to it, a cozier tone. In some way it’s
something that makes you respect the process more in some way. If
you feel uncomfortable with the word ritual you don’t have to use it, but
for me it works and for a lot of people it works.

In simple words a ritual, the way at least I use it in my book, is a cluster

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 you have in your daily schedule anyway
of daily simple fixed tasks that
combined with habits. Let’s say an example of my morning ritual is I’m
going to wake up, I’m going to have a cup of tea, that’s my daily fixed
habit, that’s something I would do anyway. After that habit that I’ve
incorporated the last years will be meditation. I’m going to do some
mindfulness meditation for 10 to 15 minutes. After that I’m going to
brush my teeth, which is again a daily fixed habit that I have in my
schedule anyway. After that I’m going to have a second habit, which will
be creating a list of today’s goals.

Why do I do that? It’s easier for your brain to connect new habits that
you want to incorporate with things that are more deeply carved in your
brain’s neuro pathways already. Things you’ve been doing for years, like
brushing your teeth and all that, those are things that you probably
wouldn’t like to do, you probably wouldn’t like wasting your time on
those, but you’ve created a very solid habit out of these things. They’re
easy to do.

When you combine with those with new habits it gives you a steadier
ground to anchor that new habit. Your brain connects these new habits
easier when you combine them with these fixed habits. It makes it
easier to adapt to new habits. These are simple things, and for some
people they might not sound that amazing, but in practice it works. It’s
one of the few things that I’ve found that really helps us so much with
creating new habits.

Brett McKay: You walked us through your daily ritual, but how do you
make exercise a ritual? Is there something you do to get ready for the
exercise, your workout? What do you do? What does that look like
there?

k “
Arvanitakis: For my workout I have my “magic pre-workout checklist.”
What’s that? It’s a list of things that I’m going to do just before starting
to work out. The reason I have a checklist with these is just so I don’t
have to think every time. Did I do that? Did I do this? For example, my
checklist is, number one, it will be … Depends on the periods. Some
periods I like to listen to music, sometimes I like to train more mindfully.
For example, this period I’m training with music so number one on my

list will be charge my mp3 player. I do this because a lot of times I’ll be
training in the middle of the
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workout and my battery is going to die and
instantly motivation is going to drop. I’ll be frustrated. Why didn’t I
charge my mp3 player? That’s number one on my list.

Number two is airplane mode. That means I’m switching off everything,
computers, phones, everything that can get in the way because I don’t …
I think for a lot of us you might start your workout and somebody is
going to call you and you’ll be like, “Yeah, I’m just going to talk with him
for 20 seconds.” Those 20 seconds end up being half an hour and then
you don’t have time to complete most of your workout. Afterwards
maybe you have to pick up your kids from school or do this and that and
you just end up rushing through your workout, maybe skip your warmup,
get injured and everything gets out of order. Very important, always
switch off your phones.

Some people might be like, “Yeah, but I have family. What if something
important comes up?” There are settings you can put for special people
in your life that could be able to call you. You could do that.

Third thing on my list is preparing my water bottle, putting some water

in my bottle. The fifth is what I call uniform and equipment preparation.
Uniform is just a personal thing I like to do. I like to use the same
clothes for working out because they put me in the mood to train. I first
read that from David Allen in his book, “Getting Things Done.” That’s
where I stole that tip from. He also has specific clothes he uses for his
workouts because, he says, that puts him in workout mode. It seems to
work for me as well.

Prepping my equipment. Everything is set up, all my stations, everything

I’m going to need. You don’t have … Maybe you’re training and in the
middle of training you realize that you’re missing a piece of equipment
so you have to run back home or do whatever. Everything, all that just
gets you out of the flow of your workout which just adds more internal
mental friction. Sometimes it can be enough on a very difficult day to
demotivate you from your workout.

All this removes decision making and decision making, even small
decisions, you can read this in a lot of books on productivity, can drain

your willpower and motivation in a big amount. Having that list that gets
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eliminates decision making and makes
you in the flow of the workout
everything flow, can make your workout a lot easier. The most difficult
part in a workout is getting started for most people. I’m pretty sure that
people who train for a while have noticed that a lot of times they’re not
in the mood to train but if they get over that first hump of resistance the
rest of the workout flows really easily and they’re really happy they got
started and did the workout anyway.

Brett McKay: Do you have your pre-workout checklist typed out or

written out somewhere?

Arvanitakis: Yeah. I have this rigid card … What are they called? I first
read that from Ryan Holiday, it’s the way-

Brett McKay: The index cards.

Arvanitakis: Yeah, thank you, index cards. I use index cards that have
this thick carton. I have five steps on that and I always have them
available. I just put it in front of me and it gives me, in a way, some
comfort. Even though I’ve been doing these for years now I like having
that in front of me. Depending on your lifestyle, sometimes you might
make some iterations. It helps a lot to just have that in front of you. I
found that works pretty well with most of my clients as well.

Brett McKay: It sounds like what you’re doing is externalizing stuff from
your head. Instead of wasting all that mental bandwidth thinking about
what’s next on my list you can devote all that to thinking about your
workout. An important part of ritual is timing. If you think about rituals
we take part in in everyday life, go to church, there’s baptisms, holidays,
you do it at a specific time, whether a specific time in your life or
specific time of the year. Let’s talk about the timing of the ritual of
exercise. Do you think there’s a best time to work out for exercise?
 y
Morning or afternoon or does it really matter and as long as you get
your workout in you’re good to go?

Arvanitakis: In terms of performance and human physiology we know

from sports science that training around afternoon, 5:00-ish, something
like that, is the optimal time to train. Heart rate, blood pressure and all
that are at optimal levels. For us regular people who don’t train to break

a world record it doesn’t really matter. What matters is what’s mostly

inglés español
 who struggle with consistency
functional for your life. For people
usually it is best to get your workout done as early in the day as
possible because that just eliminates possibilities that you might end
up having a lot of work later in the day, other things can pop out. If you
get started with your workout early, ideally before your work and all that,
before most of the people start waking up and start calling you, that’s
the best time for me to train for most people, especially those
struggling with consistency as I said.

For me I like training about three to four hours after I’ve woken up, that’s
usually around 9:00 a.m. There isn’t a perfect time. The perfect time
depends on your schedule and what’s more functional for your lifestyle.
When it’s the time that there are the least possibilities that someone will
get in your way, I think that’s the best time.

Brett McKay: I work out in the mornings when it’s relatively cool. I think
that’s an interesting point with rituals. Often times we think we hear
rituals and it’s this very hardened thing that you never deviate from. As I
read your book, and it sounds like what you’re advocating is, yes, have
something hard and firm but be willing to adjust when you need to.

Arvanitakis: Yeah. Things won’t always go the way you like them to.
When it comes to that it’s all about priorities. How important is exercise
for you today? Let’s say other things got in the way and it’s late in the
day and you really don’t have the mood to train and you’re tired and you
want to eat and go home. How important is exercise for you?

For me it’s a big investment. First of all, it’s a big investment for your
health. Also for your wallet. If you’re thinking nowadays how many
people have health problems because they don’t exercise and how
much does that translate into paying money to doctors once you get
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that problem? It’s definitely also a financial investment. How important
is exercise for you? Make sure you realize that and always keep that in
mind when it’s not … You don’t feel like training and you’re having a bad
day and you didn’t train the time you wanted to. These are things you
have to always keep into consideration.

Brett McKay: Right. You talk about too that rituals are much more
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 you’re pursuing a goal, rituals or
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powerful than motivation when
systems or routines. I feel like the way most people approach fitness is
they’ve got to get themselves really motivated, they read a bunch of
Instagram memes about they’re going to be a beast in the gym. Then
they get to the gym, or they don’t even get to the gym or start doing a
body weight routine because they don’t know what they’re going to do.
They don’t have any small steps that they can take so they just … All that
motivation just goes to waste.

Arvanitakis: Yeah. Motivation is definitely important but it’s also

definitely not something you can rely on. There’s this quote that says …
How does it go? Motivation doesn’t last but so doesn’t bathing. You
have to bathe every day just like you have to motivate yourself every
day. Still there will always be periods when you wake up with low
motivation, you won’t be feeling like training and that’s when rituals
really kick in. If you just manage to get over that first hump of
resistance that you experience in the beginning of the day or in the
beginning of your workout, you keep in mind all the tips I include in the
book, that’s when you can experience the biggest value of motivation.

For example, I did have … People think that even us trainers and people
who are coaches, do this as a living and are really passionate about
exercise think that this is 365 days a year how we are, which is not …
For example, this year I did have a couple of weeks when I really didn’t
want to train. Life just happens sometimes and you’re going through
other emotional periods. That’s when my rituals really kicked in and
really had my back in a way. We all struggle with consistency even with
the things we love. Even with the people we love we all have difficult
periods. Keeping in mind that these are just phases and depending on
solid rituals that you’ve hardened and you’ve incorporated in your
lif t l i ti l
lifestyle is essential.

When life is good it’s easy to practice those rituals and you should. You
learn to adapt to them. Yeah, when life kicks you in the teeth that’s when
you can really see the value of rituals.

Brett McKay: Right. My coach, Matt Reynolds, says, “Those days where
you don’t feel like training those are days you treat” … He calls them blue

collar days. You just treat it like … You put on your hardhat, you put on
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the work. You check in. It might not be
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your coveralls and you just do
that great of a workout and you’ll probably just be going through the
motions, that’s okay. What you want to do is keep that habit ingrained in
you.

Also what’s interesting, even if you don’t feel like working out in the
beginning, what’s one of the powerful things of rituals is that it
bootstraps you into taking action. As you take action you find yourself
feeling more motivated to do the thing you’re doing.

Arvanitakis: Yeah. Most of those days, once I’m over the first 10 or 15
minutes of preparing stuff and getting my warmup, my mood is good
and most of those days I’m really enthusiastic with the workout. As you
said you also have days when you just punch the clock and that’s okay.
Not every day has to be a super special day with your workout or with
everything.

Brett McKay: You talk about in the book this idea of the avalanche
effect with these rituals you develop, not only for exercise but for other
areas of life. What is the avalanche effect?

Arvanitakis: The avalanche effect is the same effect that you have with
… This also works with the pre-workout checklist. Starting with little
things, accomplishing little things successfully builds momentum and
gives you more confidence for slowly getting more challenging tasks
done, more complicated things done, more bigger things done. For me, I
know that if I start my day properly … For example, if I wake up
successfully, if I … My alarm clock rings, it’s 6:00, and I don’t snooze, I
don’t check out any social media on my phone, I get up, pour some tea,
do my meditation and sign my checklist, I know that 99% of those days
the rest of my day will flow as productively as that first half an hour.
The more you accomplish tasks one after the other … The other thing is
the more you accomplish tasks one after the other the more invested
you feel in staying into that flow of productivity. That’s how I experience
it. That’s the feeling that the avalanche effect creates. I thought of that
metaphor because I remember in those Disney cartoons where an
avalanche effect would start with a little tiny snowball. Of course that’s

not the technical way avalanches start but I always remembered that
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scene where things start with a little
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Disney metaphor, that Disney
snowball and as that snowball goes downhill it gets bigger and bigger
and has more momentum and more speed. It’s more unstoppable.
That’s how I think how it works.

They also did a study and saw that when people, for example, got up in
the morning and made their beds, they would also get into that flow of
productivity and do more and more things successfully. Not that
making your bed is something magical and it will make you do amazing
things the rest of the day but it can put you into a flow of doing more
and more things gradually during the rest of the day.

Brett McKay: How did the avalanche effect help get you out of … After
your accident where you lost your leg you were in a five year funk, just a
depression. How did the avalanche effect help you get out of that rut?

Arvanitakis: While I was writing this book I thought of this metaphor, I

realized that was the way I got out of my depression those years. I didn’t
know I did that that way but that’s how it happened. After my accident I
spent five years having one operation after the other. All of my friends
were moving on with their lives, finishing their studies, getting jobs, this
and that. I was just stuck. That eventually got me really depressed. I
couldn’t exercise, which was always something that helped me
mentally. I was really stuck for five years. I couldn’t do anything. I would
try to read a book, I would just stop after one paragraph. I couldn’t do
anything successfully. There was zero willpower left in me.

I started with one little thing and that was meditation. Mindfulness
meditation was something I started doing in the mornings. I didn’t really
think it would help me a lot but I was like, “Okay, this is the only thing I
haven’t tried. Let’s give this a try.” It really helped me into clearing up
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that fog of my head and having that emotional stability in the beginning
of the day to think a bit more clearly and have a bit more willpower to
invest on other things.

After meditation became a stable habit for about three weeks I added
exercise again into my lifestyle. Once my exercise was stable I started
eating healthy. No, sorry, first I started exercising, after that I started

reading books and after that I started eating healthy. All these small
habits started piling up and
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created this avalanche effect where I
started working on this project, “Homemade Muscle,” I started
socializing again more and life just started getting better and better.

Brett McKay: You didn’t try to do it all at once. I feel like that’s what a lot
of people try to do when they want to improve themselves, they try to
make all the changes all at once.

Arvanitakis: No, definitely. That fails 90% of the time. Maybe there are
some people that can do that but you definitely want to make sure that
a habit is fixed before you start adding more and more things. Then you
don’t have a stable base. I would say add one habit … I would say it
depends on the habit but at least make sure you stay disciplined to that
habit for a month and it feels really fixed, you feel confident that, okay,
I’ve got this now, I can slowly experiment with adding something new.
Never add too many things all at once.

Brett McKay: You talked about sometimes you get really busy with your
work and everything. How do you keep the ritual of working out when
you get in those really busy times in your life? For example, one time in
my life that got really busy is when my wife had kids. For the first two
weeks things were nuts. I still managed to get a workout in, I don’t know
how I did it. I’m curious, what did you do to ensure that you keep with
that routine or that ritual even when you’re really busy?

Arvanitakis: Yeah. The first thing I would say is that a typical mistake is
obsessing during these periods and trying to train as much as you
trained during really relaxed periods during those difficult times. Maybe
if you’re training five times a week, don’t obsess on getting five
workouts a week again because what happens then usually is that
you’re going to miss a workout and you will go to a downward spiral.
f ff
You will have the opposite of the avalanche effect, a negative avalanche
effect. You’ll skip one workout and then you’ll be disappointed and
you’re going to mess up your nutrition as well and then you’ll be like,
“Okay, I didn’t train, I didn’t eat healthy. Screw it, I’m going to maybe stop
meditation as well,” or whatever other habits you have in your life. That
creates a downward spiral, a negative avalanche effect.

The key to these periods is to compromise. Sit down, think how much
inglés español
really push myself to train five days a
time do I have, is it logical to
week, which was the same as I was training before, or maybe it would
be healthier to train two times a week. Two days of strength training per
week has been proven to be enough to at least maintain your progress.
Focus during these periods on maintenance not … Don’t try to keep on
breaking plateaus or losing more weight if that’s your goal or building
more muscle. Compromise and focus on maintenance.

The end goal of fitness in a long-term lifestyle is maintenance. You’re

only going to be improving for a specific amount of time and until a
specific age. Maintenance is not a bad goal, at least for difficult periods
of your life. Don’t obsess on doing things perfect, try to at least maintain
your results or find the minimum effective dose that you can apply this
period in your life that will help you to maintain your results but also
maintain that habit. I would say that’s the healthiest way to go.

Brett McKay: Love that. We’ve been talking a lot about exercise but diet
is an important part of fitness and your fitness goals. How can you
apply the power of ritual to your diet?

Arvanitakis: A very important thing is to … What works really effectively

is having steady times with your eating schedule. It doesn’t matter
what’s the frequency of your meals. First of all the most important thing
is getting your protein in and reaching your caloric needs. Either that’s
caloric restriction or a surplus if you want to add mass. Make sure
those are all regulated and after that make sure that you have steady
times of the day that you eat. Maybe you have your first meal three
hours after you wake up, maybe you have a snack around 3:00 when
you have your break at work, maybe you eat at 8:00. Try to keep all that
stable because the more stable these things are the easier it is for you
to stay into that flow of eating healthy.
 y g y

A lot of times if you eat stuff out of your normal schedule you will
miscalculate your calories. A lot of times, it’s shown in studies, that
people forget about meals and snacks they have and that’s especially
when it’s done out of their regular eating times. Make sure you have
regular eating times.

Otra cosa que es muy funcional para mí es comer los mismos

inglés
 sonar un poco aburrido, pero elimina
español
alimentos todos los días. Puede
esa toma de decisiones. Por supuesto no comeré la misma cena todos
los días, me aseguraré de cocinar algo bueno al final del día y algo
diferente, una buena comida casera, pero las otras comidas de mi día
son muy típicas. Mi primera comida será tres huevos con 100 gramos
de requesón y dos pasteles de arroz en la actualidad. Mi segunda
comida del día será este yogur súper bajo en grasa muy alto en
proteínas con una cucharada de proteína de suero y un poco de miel.
Más tarde me voy a comer dos piezas de fruta con unas nueces y eso
es lo que como todos los días. Tal vez suene un poco aburrido, no sé,
para algunas personas, pero para mí realmente funciona porque
simplemente elimina la toma de decisiones. No tendré la tentación de
que tal vez debería tener eso, tal vez se ajuste un poco a mis macros o
tal vez no. Simplemente tener ese horario de alimentación estable
todos los días y tener una cena realmente agradable y gratificante.

Brett McKay : Sí, hago lo mismo. Todos los días como lo mismo para el
desayuno, lo mismo para el almuerzo. El almuerzo suele ser pechuga
de pollo , batatas o algún tipo de carne de res y arroz. Luego tomo
algunos batidos de proteínas entre el desayuno y el almuerzo y el
almuerzo y la cena y luego la cena es lo que mi esposa cocine esa
noche. Bastante aburrido, pero sí, no tengo que pensar en eso, no tengo
que preocuparme por mis calorías o lo que sea.

Arvanitakis : Especialmente funcional para solteros.

Brett McKay : Sí. Creo que una vez que te casas y tienes hijos, tienes
que incorporar esas rutinas o esos rituales a tu dieta. Tienes que ser
más exigente con eso. Cuando tienes niños, es muy fácil introducir
cosas que probablemente no deberías comer. Estás como, “Oye, no
terminaron su comida en su plato, seguiré adelante y terminaré eso yo
 p g y y
mismo. No terminaron su pastel, lo terminaré por ellos”. Tienes que ser
mucho más disciplinado cuando tienes hijos.

Arvanitakis : Sí.

Brett McKay : Anthony, esta ha sido una gran conversación. ¿Dónde

puede ir la gente para aprender más sobre el nuevo libro y su trabajo?

Arvanitakis : Puedes encontrar todo en mi sitio web, es

inglés
bastante activo, principalmente activo en
español
homemademuscle.com. Soy
YouTube. Nuevamente, en YouTube, si busca Músculo casero, mi canal
será el primer resultado. También me puedes encontrar en Facebook,
Músculos Caseros, plural, ahí. Instagram, nuevamente, Músculos
caseros, si quieres ver fotos diarias, cosas motivadoras. Esas son las
mejores maneras de encontrarme. En Amazon, si solo busca Músculo
casero, verá mi primer libro y puede hacer clic en el nombre de mi autor
y ver el resto de los libros también.

Brett McKay : Fantástico. Anthony Arvanitakis, muchas gracias por su

tiempo. Ha sido un placer absoluto.

Arvanitakis : Muchas gracias también. Esperando nuestra próxima

entrevista.

Brett McKay : Mi invitado de hoy fue Anthony Arvanitakis, es el autor del

nuevo libro, "Entrena el cuerpo y la mente seguirá". Puedes encontrar
más información sobre el libro y el resto de su trabajo en
homemademuscle.com. También vea el episodio número 117 donde
puede encontrar mi entrevista anterior con él, es realmente fascinante,
escuche la historia de fondo detrás de "Músculo casero". Consulte
también nuestras notas del programa en aom.is/bodymind, donde
puede encontrar enlaces a recursos, donde puede profundizar en este
tema.

Eso concluye otra edición del podcast Art of Manliness. Para obtener
más sugerencias y consejos sobre hombres, asegúrese de visitar el
sitio web Art of Manliness en artofmanliness.com. Si disfrutas el
programa, has sacado algo de él durante los meses o años que lo has
estado escuchando, te agradecería que te tomes un minuto o dos para
darnos una reseña en iTunes o Stitcher. Eso nos ayuda mucho. Como
l ó
siempre, gracias por su continuo apoyo. Hasta la próxima, Brett McKay
te dice que te mantengas varonil.

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