The problem with being like everyone else is that everyone else sucks.
My advice is not to do it…
How do you start your day each morning?
Do you angrily smash the alarm clock and roll out of bed exhausted, dreading another day doing what you hate?
Or do you spring up fresh and well rested because you went to sleep before 11pm like you know you should, and get excited to tackle another day doing what you love?
After hitting the bathroom do you stagger into the kitchen and get a pot of coffee brewing as fast as humanly possible?
Is that what it takes for you to wake up in the morning and actually feel alive?
If you eat, sleep and train properly the last thing you should ever need is caffeine to wake up.
Especially if you do what you love each day and recognize that work is not a necessary evil but virtuous.
What about your workout regimen?
Do you do focus on big compound lifts, advanced bodyweight exercises, strongman training and avoid sissy movements like the plague?
Do you keep a detailed log book and track your progress week after week, year after year?
Do you stick with a program for longer than a week? Or are you just constantly in search of the next magic bullet?
When it comes time for cardio do you hop on the elliptical or stair climber or do you go find a hill and sprint up it until your heart beat is visible through your hooded sweatshirt? Or do a killer finisher that would strike fear in the hearts of most.
There’s always an easy way out. You can always live a life of mediocrity and unhappiness and do what everyone else does. Or you can choose to not be like everyone else. You can choose the road less traveled.
How do you do that?
Here are 39 ways that would be a good start.
1) Eat only organic produce and organic, grass fed meat. Avoid any factory farmed meat and conventionally grown produce when possible.
2) Eliminate sugar from your diet. Fruit doesn’t count.
3) Cut out all processed foods.
4) Dairy, soy, wheat, sugar, white flour and legumes are inflammatory for the majority of people. Get rid of them.
5) But feel free to eat anything on “the banned list” once in a while and don’t freak about it when you do. You’ve gotta have a life.
6) Don’t piss away all your money on bogus, bullshit supplements.
7) Drink a gallon of water per day.
8) Cut out all other beverages. Except for green tea, a limited amount of coffee and some vodka now and then. Drinking booze once a week ain’t gonna kill you.
9) Stop eating six meals a day. That’s so 1998. Push your breakfast back a couple hours, go longer between meals, eating lightly during the day and feast at night. This is the essence of The Renegade Diet.
10) Get to bed by 10:30 or 11pm.
11) Have a routine that helps you wind down each night. Lower the lights, read, etc.
12) Get off of the computer at least two hours before bed. The screen over stimulates your pineal gland and messes with your ability to sleep.
13) Buy the most expensive mattress and sheets you can afford. It’s where you spend a third of your life.
14) Use big compound barbell lifts, gymnastics and strongman exercises to create a well rounded, functional, strong, muscular physique.
15) Stop over thinking and stressing about every aspect of your training and nutrition.
16) Train heavy (but in a safe manner). I can never say this often enough.
17) Stick with one training system for longer than a week. Program hopping, ADD and information overload are the primary reasons people don’t make progress these days.
18) Put all of your efforts into a few things that actually make a difference, instead of trying a million options that all do next to nothing.
19) Find a way to get focused. Somehow, some way. Most people have zero focus and thus zero control of their lives. Don’t be another multitasking, confused, out of control, getting nowhere fast member of society. We have more than enough of those.
20) Don’t replace real strength training with some clown like “metabolic conditioning” workout because you think it will help you lose fat faster. It won’t. You lift weights to get bigger, stronger and more explosive. Remember that.
21) Keep a training journal. Record everything. Always try to improve, slowly, over time. Not necessarily workout to workout but over months and years.
22) Do hill sprints.
23) Pick up and carry or drag heavy shit.
24) Get at least 20 minutes of sunlight per day without sunscreen. To make up for the lack of sun during the winter take some vitamin D.
25) Floss daily.
26) Eliminate excess clutter and bullshit from your life. Cluttered mind/home = cluttered mind. You can’t focus or get shit done when you have too much crap everywhere. The stuff you own really does end up owning you. Get rid of what you don’t need. Think minimalism…
27) Have sex three times per week, minimum. Preferably with hot chicks.
28) Never allow yourself to get too fat.
29) Never allow your conditioning to slip too much. Always stay in shape.
30) Meditate. I started doing this with the Holosync CD’s back in 2008 and the difference it’s made in my life is mind blowing.
31) Play a sport or perform some type of fun physical activity once in a while, even if just on weekends with friends. Hike, surf, play volleyball, tennis, flag football, swim, whatever…
32) Read a book. In fact, read lots of books. Aim for at least two per month.
33) Never hang out or associate with negative people. Cut them out of your life permanently.
34) Check email and watch TV far less often than you do right now.
35) Remember people’s names and say them often.
36) Never hate or be jealous of anyone. It takes too much energy; energy that could be used to better your life.
38) Break the rules and do whatever the hell you want once in a while.
39) Read this site daily.
Please hit the LIKE button if you enjoyed this post.
26. Dec, 2010
at 9:26 am #
I about 90% of what you listed already. Especially the last one.
26. Dec, 2010
at 9:37 am #
Can you explain 19? Are you saying there is something wrong with using weights for conditioning and fat loss, stuff like barbell complexes?
21. May, 2012
at 2:22 pm #
I like strength training for strength and size, diet and sprints for fat loss.
26. Dec, 2010
at 9:37 am #
Unfortunately I was too tired too read this because I went to bed too late and needed some coffee first. Great advice. Sometimes the simple things need repeating.
21. May, 2012
at 2:22 pm #
HAHAHA
26. Dec, 2010
at 10:04 am #
Yes sir…
26. Dec, 2010
at 10:05 am #
Amen Jay. A great list and a great way to live life.
Important not to let that conditioning slip in the dead of winter. It’s especially tough when you don’t have a prowler to keep it fun. Gotta become a master of the jump rope.
Tackle one thing at a time until they are all on track and you can’t go wrong. Especially number 27.
My addition to the list:
“Get out of your comfort zone, try new things and have fun doing it.”
-Chris
30. Dec, 2010
at 3:53 pm #
@Chris S: I like that addition.
@Kevin Kuzia- Word.
@James- True.
@Stephane- Tough call. Try to limit them to a few days per week.
@Chris- Thanks brotha.
@Shaun- I’ll post that on http://www.JasonsFacebookPage.com/ soon.
@Tyr- A little hooch once in a while, all in good fun, aint gonna kill ya.
26. Dec, 2010
at 10:59 am #
37 – Amazing how such an awful habit is so hard for so many people to break. It really does drain the life right outta ya.
38 = truth. Every time I put them on (like as I type this), I am still amazed by how good it is… but I also get freaked when I think that “Lost At Birth” is almost 20 years old now. Wow…
26. Dec, 2010
at 11:19 am #
40. use a foam roller before a workout
26. Dec, 2010
at 12:02 pm #
Great list…Just have one question.
You mentioned to get rid of legumes as they are inflammatory. What If you’re sticking with a plant based diet?
26. Dec, 2010
at 12:03 pm #
Haha run hill sprints until its beating out of your hooded sweatshirt fuckin love it lets gooo
26. Dec, 2010
at 12:06 pm #
Didn’t know the legumes were inflammatory I like my peas, beans and lentils. Something to keep in mind.
26. Dec, 2010
at 12:07 pm #
Big Up to Public Enemy
26. Dec, 2010
at 12:34 pm #
Aweome blog post bruddha, love it…. “preferably with hot chicks” … Awesome
26. Dec, 2010
at 12:43 pm #
Yes sir!
26. Dec, 2010
at 12:54 pm #
All good stuff that builds a quality life I like to think most of them I at least aim for.
I’ll have at look at (38) right now.
I’ll definitely show (27) to my wife but she probably just say “Good Luck”!
Raymond
26. Dec, 2010
at 1:51 pm #
Great stuff, Jason!
26. Dec, 2010
at 1:53 pm #
fucking awesome big yin. alot of new years resolutions in there. some of which i have taken up recently.
Bass! How low can you go?
5 books we should all read… preferably non strength related.
Shaun
26. Dec, 2010
at 2:49 pm #
Jason,
You posted a while back that you were going to try and hit the 18 inch mark with your arms while the same time lose weight. Just curious to how that goal is going or if you did it? If I was going to try and do that, where would I or how would I incorporate that into the Triple Threat program?
Thanks, and Happy New Year
26. Dec, 2010
at 3:35 pm #
don’t train your arms directly you vain man :P
26. Dec, 2010
at 3:48 pm #
Hello Jason,
First of all, thanks to share your knowledge with the world.
I agree with most of the ways you proposed, but I have doubts on the number 7. It’s only good the green tea? what about others like red, white…? And why it’s acceptable drinking vodka , scotch and whiskey? I thought drinking alcoholic beverages was not a good choice.
Thanks!
26. Dec, 2010
at 4:02 pm #
Regarding #4, legumes inflammatory, WTF? Do you mean just soybeans, peanuts, and peas, or all legumes and beans period? Since I recently became a vegan, I have been forcing myself to eat more beans. Damn it.
26. Dec, 2010
at 4:08 pm #
Classic Ferruggia!
30. Dec, 2010
at 3:58 pm #
@Tyler English: Haha. Word.
@Abdiel- Yes.
@Stephen- Great to hear. Thanks man.
@Andy Campbell- And you know this.
@Elliot- Good point.
@Claudia- Haha. I wouldn’t go that far but I do very much appreciate the kind words. Happy New Year to you.
@Niel and Julie- Awesome.
@Latif- No doubt.
26. Dec, 2010
at 4:27 pm #
I would like to know more about #19. I mean, is weight training inappropiate as a main tool for fat loss? Circuit training, complexes, short rest periods, kettlebell training, etc?
26. Dec, 2010
at 4:35 pm #
By the way, I must say you are a brave man! I have been preaching a lot against coffe and the six-to-ten-meals-per-day as habits that have a detriment effect on health for close to 8 years! And I know that saying so turn automatically lot of people agaisnt you. But now I don’t feel alone. Keep it up bro!
26. Dec, 2010
at 6:08 pm #
This is great. I’ve been reading Jason’s work for about 18 months and have made more progress over that time (in and out of the gym) than the previous 6 years. Whenever someone asks me for advice on training I point them to this website. There is no BS around here, for sure. That’s hard to find these days.
26. Dec, 2010
at 8:21 pm #
Not sure I would agree with everything listed here. Most expensive mattress and bed sheets? I sleep on the floor. Our ancestors did…
There’s other things on this list I could write half a dozen blog posts on…
It does make a person think.
28. Dec, 2010
at 3:16 am #
@Kasey Brown: Do you sleep better on the floor? How did you get the idea? I may give it a try.
Thanks!
26. Dec, 2010
at 9:04 pm #
Wicked post!
Since you advised us to read more can you list your top suggestions? How about the 24 must reads for 2011.
Look out Oprah!
26. Dec, 2010
at 9:45 pm #
Great article with lots of great points, but I noticed very little is mentioned on cardio. I do think (the right kind of) cardio makes up an important part of building a good figure. INTERVAL TRAINING in particular is supposed to really help burn lots of fat while leaving your muscles unaffected, unlike normal cardio (in large amounts). And you need to burn more fat for your muscles to stand out more. :)
The thing about leaving out sugar altogether from your diet also seems a bit too Spartan. A bit occasionally should be okay.
To Britt: Jason’s tastes in reading might differ from yours. :)
To Blake: I believe legumes in MODERATE amounts should be okay. Everything in moderation. Have you tried QUINOA, by the way? It’s supposed to contain ALL the essential amino acids the body needs.
27. Dec, 2010
at 6:29 am #
That’s a great list of “rules”. I feel energized almost every day and I do everything that you have listed here exept your “nutrition style”, because I watch only my calories it just works better for me.
Good that you have listed holosync meditation, it’s a great program.
btw I like this one:
39) Read this site daily.
27. Dec, 2010
at 7:13 am #
#38 bears repeating – listen to Public Enemy.
27. Dec, 2010
at 7:30 am #
Great Stuff Jason!
Kyle
PS -Public Enemy rocks… ;-)
27. Dec, 2010
at 7:34 am #
I’m a check on everything here Jay… except:
25) Floss daily.
who needs teeth anyway? ;)
27. Dec, 2010
at 7:40 am #
Good list, but…
Unless you are getting your produce and meat from a local “grass management” farmer you are buying from the industrial food companies even if it does say “organic” on the the label. Check it out.
Even clear hard liquor like scotch has been proven to contribute to belly fat more than beer or wine and that beer is much more nutritious ( potasium etc.) calorie for calorie.
The business about dairy being inflamatory is bogus. There is no scientific study in the literature supporting this.
Properly programmmed metabolic weight training can contribute to fat loss as well as muscle density and strength. Metabolic training AKA endurance strength training is an important component of a total strength training.
Finally, if you live in NJ and other northern states ( I lived NJ for 8 years) the sun is not strong enough in the winter to creat vitamin D. Take a good supplement (6000 mg.) so that you are not standing naked in the snow. Sorry about that last shot but come to Dallas and get a sun tan in February while we are removing the winter flower and planting the spring flowers.
27. Dec, 2010
at 10:14 am #
Happy New Year, Jason. You’re such a blessing to the world. Thank you for everything you give – even when you don’t want to. May the new year bring you everything you desire.
And let me know how I can help! :)
27. Dec, 2010
at 10:37 am #
By George Bernard Shaw: “This is the true
joy in life: being used for a purpose recognized by yourself as a mighty
one, being thoroughly worn out before you are thrown to the scrap heap,
being a force of nature instead of a feverish, selfish little clod of
ailments and grievances complaining that the world will not devote itself to
making you happy.”
27. Dec, 2010
at 11:32 am #
Sing and dance with a passion in your living room at least once a week
27. Dec, 2010
at 12:22 pm #
Beautiful Jason…I am gonna get this page printed and paste0 it up on my bedroom wall…:)..Thanks
27. Dec, 2010
at 1:19 pm #
Hill sprints are great but do suicides as well, oh and consistency, it can’t be stressed enough!
27. Dec, 2010
at 1:47 pm #
Good stuff, never heard about the computer before bed. I often get into bed with my computer.
27. Dec, 2010
at 1:50 pm #
#38 Shut Em Down should be on everyone’s ‘Top 5 of All Time’ song list.
27. Dec, 2010
at 2:15 pm #
Can you explain intermittent fasting?
30. Dec, 2010
at 4:03 pm #
@Aaron: The very act of eating and digesting, no matter how healthy your diet, is stressful to the body. Therefore it’s best to give it extended breaks on a weekly or even daily basis. I will explain this in full detail in the future.
@Louis- Yes they do.
@Luka- Thank you very much.
@Sean- Well, yeah. That kinda goes without saying.
@Kirpal- Beans are beans. I just wouldn’t overdo it with them. But you can have them a few days a week.
@Ryan- Everyone that I have ever spoken to that’s gotten off dairy has had the same experience. It’s an awesome feeling.
@Ben- Thanks
@Stephane- Drastically. I will explain in a future post.
@Jamin- Good point. in that case I’d be all for it.
@Nolan- Stairs are good. And I would also run on flat ground. Preferably with a sled or prowler.
27. Dec, 2010
at 4:04 pm #
Two thumbs up
27. Dec, 2010
at 10:47 pm #
Great list. My fav is about not program jumping I swear to many people have training ADD or something.
Louis
28. Dec, 2010
at 9:23 am #
As real as it gets.
Getting there, still have quite a few to work on but reading your site keeps me on it.
Good stuff Jay!
Luka
28. Dec, 2010
at 9:36 am #
#40. Crush your enemies. See them driven before you. And hear the lamentations of their women.
But that’s more of a suggestion than a hard rule.
28. Dec, 2010
at 4:45 pm #
@Sean Hyson: Love the Conan reference, greatest phrase ever uttered in a movie!
28. Dec, 2010
at 1:19 pm #
4) Dairy, soy, wheat, sugar, white flour and legumes are inflammatory. Get rid of them. (Legumes are the least offensive and can be eaten occasionally, however, if you can tolerate them.)
Are black beans, pinto beans, red kidney beans okay, or are they inflammatory?
28. Dec, 2010
at 4:03 pm #
The business about dairy being inflamatory is bogus. There is no scientific study in the literature supporting this.
Said the same thing before giving it a try. Dairy in some form was present in almost every meal I had. Decided I’d take it out of my diet completely for 30 days to see if it actually made a difference. Within 2 weeks I was almost soreness free following workouts and haven’t bought dairy since.
28. Dec, 2010
at 8:05 pm #
Awesome post! These are 39 fundamentals of life (especially number 39!)
28. Dec, 2010
at 8:06 pm #
I’ve noticed you added to #4 that… “Legumes are the least offensive and can be eaten occasionally, however, if you can tolerate them.”
Since we all know you’re a vegan and have recommended ample amounts of legumes as a great source of plant based protein, how has your own eating changed?
29. Dec, 2010
at 9:35 am #
Good stuff man! PE is where it is at for sure!
rock on
Mike T Nelson PhD(c)
29. Dec, 2010
at 7:18 pm #
I know you aren’t a “research guy” but can you elaborate on #4, and actually support this claim?
30. Dec, 2010
at 8:40 am #
@Nick Efthimiou:
Monica Reinagel, a noted nutritional researcher, is the creator of the IF (Inflammation Factor) Rating™ system. Before creating her system, she spent years studying systemic inflammation, and compiled data from hundreds of different research studies. Her system considers the inflammatory and anti-inflammatory effects of more than 20 separate nutrients. Early in 2006, Monica authored the book The Inflammation Free Diet Plan, which provides simple guidelines for using her system to plan your diet, and includes IF Ratings for 1,500 common foods.
You can also learn more by visiting http://www.InflammationFactor.com ~ Check it out! :)
30. Dec, 2010
at 6:06 pm #
@Anika:
Thank-you.