Grant Hardwell

You do not need a more advanced plan. You need a repeatable week. 3 strength workouts. 10–15k average steps. Similar meals most days. 1–2 meals out without spiralling. Sleep mostly dialled in. Weight trend moving in the right direction. That is enough. It doesn’t need to be perfect. It just needs to be repeatable. Because repeatable is what creates results.

You will make the present moment your enemy if you are too fixated on the outcome. The body, business, lifestyle. Too much importance creates pressure, and pressure creates friction. The doing becomes unenjoyable. And really that’s what it’s all about. So accept where you are, accept there is work to do, accept that it won’t be perfect. This doesn’t mean you settle for where you’re at. It is just removing the resistance (constant negative mind chatter) that keeps you trapped.

Guys will start a diet and train 4x/week… but never track progress. So every week feels like a guessing game. “Am I leaner?” “Is this even working?” Effort is there, but certainty is zero.

@the_no_mind Only halfway through and this is banger bro.

Most guys build momentum during the week, see solid fat loss and then completely lose it on the weekend. Weekends are where you win. Keep the same structure, double down on steps, stay in fat loss flow.

Feeling behind is often a lack of direction. If you're not careful, distraction just fills the space and makes things worse. In this case, I believe the body is the best place to start. Training, walking, eating with intent gives you something to aim at each day. Thoughts become clearer, energy rises and you start to feel like yourself again.

Don’t start Monday. Start today. Momentum only exists in the present.

Staying strong and in shape is a big f you to all the forces trying to weaken and control you.

If one workout a week is all you can commit to, do that. Over a year that’s 52 sessions. Your body will improve. Not optimal by all means, but better than nothing. Don’t let perfect stop you starting.

If you end most days on 4,000 steps, getting lean will always feel hard. When your daily routine naturally gets you 10–15k steps, fat loss becomes straightforward. Your routine decides your physique.

@cigarettesummer That iPod is Nostalgic

If 2006 tech had a image

If you've been training for a while and you still look the same... You probably don't need to add more volume. If anything, you probably need to remove volume until your strength starts going up. You need to dial in your effort + get strong.

Getting lean shouldn’t be a struggle fest. If you’re not enjoying your meals, looking forward to training, staying strong, and seeing the scale trend down.... your system sucks.

Nietzsche said: “All truly great thoughts are conceived while walking.”

Are you walkmaxxing often? Walk all day. Stop for a coffee + a croissant. Talk to locals. Climb whatever hill or mountain presents itself. See where you end up.

Food variation messes a lot of guys up in a cut. Eating different meals daily feels chaotic. There’s no consistency, and it's hard to adjust. To make things simple, stick to the same meal plan daily until you get to your goal.

Over the years I’ve realised that I was doing way too much junk volume on arms, chasing the pump. Although this was quite fun, in reality, my arms and joints felt battered. The concern was, doing less = smaller. But after trying it, I discovered I only needed 4 direct arm exercises per week to acquire some solid growth. 2 bicep and 2 tricep. 2 sets per exercise or 1 set + rest pause sets. That’s it. When you strip it back, you can focus on quality and save time. Your compounds (indirect work) already add plenty of stimulus. Like dips and pull ups. Here’s my current arm rotation: Seated incline hammer curls Standing cable curl Laying DB skull crusher Seated cable tricep push down The key is quality, push to failure, then recover. Try it.

Your in built goal seeking system is telling you there’s more in the tank. You have the choice to listen or ignore. We both know the answer.

@AtelierMissor_ Epic

A very ancient force we are awakening.

The goal shouldn't be to train as much as possible. It should be how can I get the best results in as little as possible.