When Bruce Lee was asked about his fighting style, he replied, "My style? My style is the art of fighting without fighting."
He believed that less is more. That you can accomplish greater things, not by doing more, but by chipping away the inessential.
Minimum movement. Maximum impact.
Let me ask you something.
Have you ever noticed that the people who are really good at something appear effortless while they do it?
They aren't "grinding," clenching their fists, or gritting their teeth. They're cool, relaxed, and at ease.
That's because they understand how this works.
It's not about doing more things. It's not about taking more action.
It's about doing the 2-3 things that really move the needle, and dropping the rest.
These people aren't slowed down by a million distracting thoughts.
They aren't pulled in 5 different directions.
They aren't seduced by shiny objects. Or distracted by the next diet or workout plan that comes down the pipe.
They know exactly where they're going, and the High-Impact Actions that will get them there.
The 80/20 Rule
The 80/20 rule, also known as the Pareto principle, says that 80% of your results come from 20% of your effort.
This law is rock solid, and you can find it everywhere.
80% of the goals scored in the NHL are scored by 20% of the players.
80% of the work produced at YOUR work place is produced by 20% of the employees (I bet you're picturing them right now).
80% of your fitness results are produced by 20% of your actions. You know what that means? We have a lot of fluff to cut away.
But how do you know what actions are high impact, and which one's aren't?
Well, that brings us to the point of today's email.
We're going to boil both training and nutrition down to the most impactful actions, so you can triple down on them, and get better results by doing less.
Nutrition is the most confusing, contradicting, and frustrating topic on earth right now. People have all but built shrines and started churches based around their favorite method of eating. And I'm pretty sure there are people out there who would gladly be a martyr if it meant living on forever in the memory of all who like to eat the same foods as them.
But for the more agnostic dieter, this leaves us with a ton of confusing information.
Are carbs making me fat? Is keto the best way to lose weight? How come the really lean dude on instagram is eating ice cream every time he posts and still looks great?
Not to mention the list of slippery and confusing nutrition labels...
Do these things matter? Should you pay attention to them?
Or are they just distracting you from the High-Impact Actions that matter?
Let's take a look at how fat loss and muscle building nutrition works, in a nutshell:
To lose weight, you need to eat fewer calories than you burn each day (between 300-500 fewer). In fact, if you maintain a calorie deficit, you WILL lose weight.
Likewise, if you eat more calories than you burn each day, you'll gain weight. Good to know if building muscle is your primary goal.
This is foundational knowledge. You can't talk about fat loss or muscle gain without it being within the walls of calories coming in vs calories going out.
High Impact Activity #1 - Eat the right amount of calories for your goal.
If your goal is fat loss, eat 300-500 fewer calories than you need to maintain.
If your goal is muscle gain, eat 200-300 more than you need to maintain.
If you want to do a little of both, eat at a slight deficit, (200-300 below maintenance).
This can be accomplished by:
Whether those calories come from a keto, paleo, organic, or gluten free diet doesn't matter. What matters is you strike the right energy balance of calories coming in vs calories going out.
High Impact Activity #2 - Eat Plenty of Protein
Whether your goal is fat loss or muscle gain, eating enough protein is a game changer. Here's why:
How much protein do you need?
0.8-1g per pound of body weight is a good target. Getting enough protein can be challenging, so build every meal around a quality protein source (meat, fish, eggs, seafood) to keep yourself in a good range.
High Impact Activity #3 - Whole, Quality Food
This one's simple, which is what makes it beautiful.
You know all that confusion around keto, carbs, GMO's, etc?
Drop that right here, and focus on this instead:
When you go to the grocery store, buy 80% of your food from the outside. This is where you'll find the meat, fish, eggs, veggies, fruits, potatoes.
Cut down the middle for your rice, hot sauce, and toilet paper, and you're done.
You don't need to worry whether the food you're buying is keto, paleo, or Whole 30 approved.
If it came from an animal or a plant, it's fair game.
No fluff, no confusion, no gimmicks. Just real food.
There's nothing worse than being confused about what to do in the gym.
A lack of focus and direction is the surest way to kill your progress. So let's shut out the noise and nail down three more High Impact Actions.
High Impact Action #4 - Lift Weights
Whether your goal is fat loss, building muscle, feeling better, living longer, or having better sex, lifting weights is the answer.
Now, there are a lot of ways to attack this. So we won't go into great detail on how to set up a training plan, but here are some key points to consider.
High Impact Activity #5 - Walking
Yup, walking. I'm sure you're surprised to see walking listed as a High Impact Action, but trust me, walking has earned it's spot.
High Impact Action #6 - Stretching
Listen, I'll be honest with you. I've never been a fan of stretching. I find it boring. But there's no way around it. It's a High Impact Action, so it needs to be done.
While I find the act of stretching a little boring, I love it's benefits:
That's it my friend.
Quadruple down on these 6 High Impact Actions, and you'll accomplish everything you're here to achieve.
Do you want to build a killer physique, and the world-conquering confidence that comes with it?
Find out how I help my clients, all around the world, take their results to the next level by making the process as simple as possible.