“Victory is reserved for those who are willing to pay its price.”
– Sun Tzu
Did you know that you can get down to single digit bodyfat and look like an elite level pro athlete in just three easy, twenty minute workouts per week? And you can do it while eating whatever you want? It’s true…cuz I heard it on the radio… and read it on the internet.
Eight minute abs. That’s right folks, in just eight minutes a day you can get the abs of Cheik Congo (pictured). All it takes is a quick crunch workout. No need to worry about your diet or doing any exercises that actually jack up your metabolism and burn fat.
Six minute muscle. Jay Cutler look out. Because some lazy schmuck is gonna embarrass you right off the stage next year by training no more than 18 minutes per week.
Four minutes to super strength. Wait til Chuck Vogelpohl and Louie Simmons find out that they wasted all those years and could have gotten so much stronger with significantly less time and effort.
Two minute conditioning. Poor Tito Ortiz. All those wasted trips to Big Bear in the high altitude. If only he had known that hard work was out of style and that he could have been in even better shape if he cut his training time down to two minutes per day.
That’s what people want. Because not only do they not have the time to train, but they just don’t wanna work that hard. I mean who wants to push the Prowler 25 times straight? Who wants to do high rep squats? Or heavy deadlifts? In the same workout? That sounds really hard…
A marketing guy once sent me an unsolicited email offering me his services. He told me that if I wanted to double my business I had to stop being honest. I had to make it seem like my workouts were easy, that getting in shape didn’t require much work and that the whole process would be painless and effortless.
To his point I put very little time and effort into my reply…
Fuck.
Off.
Getting in shape is brutally hard work. I don’t give a shit what all the scam artists and marketing scumbags tell you. If you can’t handle the truth then you’re destined to be soft and weak forever.
If you’re twenty percent body fat right now and desperately want a six pack you had better be prepared to diet your face off and work harder than you ever have in your entire life. When everyone is drinking beer at the football tailgate party on Sunday you’re drinking a gallon of water. And when the hot dogs go on the grill, you’re gonna have to pull out a steamed chicken breast and broccoli, which you prepared that morning, just like you do with all your meals for the day, every morning of every day. And you’re going to do that EVERY SINGLE DAY FOR SIXTEEN WEEKS STRAIGHT.
Don’t have time to do hill sprints after work? Then you gotta set your alarm clock a half hour earlier and get up while it’s still dark out. And when your strength training workout ends at night, the fun is just beginning for you. Because now you’re gonna push the prowler til your lunch comes up.
And let me tell you something else… NOBODY gets ripped in just three workouts per week. If you want to see really significant fat loss you need to be putting in a minimum of five sessions per week . For some of you 8-10 would be even better. That means three to four strength workouts, three hill sprint or prowler sessions and a 30-60 minute walk first thing every morning on an empty stomach.
I’ve seen fat fucks get on a bodybuilding stage in 20 weeks. But they didn’t say they “wanted” to do it. They said they were “going” to do it. And they did all that was necessary to achieve that goal. Which means, in the eyes of most people, their lives were pretty miserable for five months. It means no unplanned cheat meals and undying, round the clock dedication. But these people had the drive that most people don’t and were actually willing to work for something.
Wanting and doing are two completely different things. We all want a lot of things. But how many of us actually achieve our goals? How many are willing to put in the hard work necessary to reach the top?
Are you?
Am I?
“Twenty weeks?! That’s a lot of dieting and hard work. I can commit to twelve weeks but not twenty.”
Then go fucking play PlayStation and watch another episode of CSI. What do I give a fuck?
No matter what anyone tells you there is no replacement for hard work. No training system, no diet, no machine, no gimmick and no supplement.
But most people fear hard work more than they fear death. They simply don’t have it in them.
How many times have you gone to a public gym and seen someone squat or deadlift? About as often as you see hot chicks during day light hours I bet.
Better yet, when was the last time you saw someone do a good morning? Now that’s a hard, uncomfortable exercise. Who wants to subject themselves to that? Bent over rows? They hurt your back. Standing military presses?! Who wants to stand? You need to be comfortably seated with lumbar support while “working out.”
Plus, all these exercises take too long to perfect and the learning process can be very frustrating. Much easier to just jump on a machine, right? I mean, you’re at the gym to burn some calories, not learn a new skill, after all. Power cleans? Only a genius with the mental acuity of Albert Einstein could possibly learn to do those properly. Who has the time for that?
What “hardgainers” are actually willing to turn off The Real World and go to sleep an hour earlier to accelerate the muscle building process? Or have what it takes to force feed themselves at the most inconvenient times of day and sneak protein shakes in between classes?
Very few.
Unlike getting shredded, building muscle doesn’t require 6-10 workouts per week. Most hardgainers can get great results in three workouts and everyone else will do great with four sessions per week. But it’s still a 24 hour a day job that requires a monumental effort.
We are all brainwashed to believe that you can get bigger and stronger and leaner in a very short time, with very little effort and even less dedication.
But nothing could be further from the truth, my friends.
The only way to achieve physical greatness is through brutally hard fucking work.
End of story.
No go earn it.
Please leave your comments below.
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18. Nov, 2009
at 6:49 am #
Dan,
Thanks for the comment. Glad I could help out and inspire.
Bill,
I’ve heard a lot about Wiggy but oddly our paths have never crossed.
Keep the comments coming guys.
18. Nov, 2009
at 7:32 pm #
Jay,
obviously feeding the body is half the battle. I’ve recently come across a calorie/nutritional guide… :
goal weight x (workout hours/wk + 9.5) = daily number of calories (2945 cals)
goal weight (190) = grams of protein …half your goal weight (95) = grams of fat
daily calories – [(protein g's x 4) + (fat g's x 9)] divided by 4 = grams of carbs.
my carb number came out to be like 332.5 grams based on 6 workout hours/wk…does this seem right? Is that too many carbs? I know on low days I would obviously NOT consume over 300 carbs in a day…but all the other numbers seem appropriate. I have about a 6 week break in my season and I need to pack muscle back on as I’ve lost a bit during the current season…about 5-6 lbs.
thanks
Andrew
18. Nov, 2009
at 11:41 pm #
This has to be one of the best posts I have ever read. From a guy who just recently switched from a “hardgainer” meat head working out twice a week to a “shredder” trying to get down to around 10% body fat with 6-8 workouts a week, this is one of the most inspiring post I have ever read. Great read! You just gained a reader and a huge fan! Keep ‘em up!
19. Nov, 2009
at 12:29 pm #
AMAZING… i dont even know where to begin.. i am not a “fitness competer” or anything of the sort.. but every since i started training with jay at renegade its been hard core.. not only my training but my diet as well. And let me tell you it hasnt been easy. But it was something i WANTED..and i DID IT. Strangely enough i loved every grueling minute of it..and still do. I’ve come along way..but still want to go further.. and in order to do that i gotta keep my mind set..and focused. this blog jst reinforced that..and probably at a much needed time. with the holidays coming up..etc.. you want to gorge yourself.. but when you work this hard..u dont want to screw all that progress up because it wasnt easy gettin here. so jay..thanks for the reminder.. you really know how to get someone fired up …
19. Nov, 2009
at 3:31 pm #
Love your honesty, it’s great to hear someone tell it like it is and inspire some real training!
– John
19. Nov, 2009
at 5:56 pm #
Great article man! I told all my students that I train at the university to check this out, I had to give them a blast the other day…tried to slack on me! Thanks bro!
20. Nov, 2009
at 9:08 pm #
Amen!… Amen. the truth can hurt… yet inspire. there is no magic pill or routine. A person can “workout and just go through the motions”, and not be concerned abouth their diet. Those same people will look the lie how they train & eat. You can either just workout “easy” or train with intensity. The result is your body will reflect what you do, and how much effort you put forth. Tell it like it is Jason. Tony
21. Nov, 2009
at 10:17 am #
very well said , i enjoyed reading that article , and its not just bodybuilding , its about everything , you wont get something until you work very hard for it , in the end you wont get serious results if you are not serious with the game.
22. Nov, 2009
at 7:48 am #
Andrew,
That seems about right.
Thanks a lot, Zach.
Keep killing it, Alyson. We got big things in store for you.
Thanks to everyone for all the comments and keep posting them.
25. Nov, 2009
at 10:38 am #
Best article I’ve read in a while!
28. Nov, 2009
at 5:09 pm #
You always speak the truth, Jason! Love your email response to the “marketing guy.” Probably took him an hour to figure it out.
01. Dec, 2009
at 10:32 pm #
Jay,
Best article I’ve read in a long time. Lots of emotion and passion. I’m starting to talk that way to some of my clients now. I was always a little hesitant to speak that way but now I tell it like it is. You’re damn right you gotta bust your ass with the iron and buckle down with your diet if you want some serious results. Period!
Thanks again for the great post and keep rockin the old school Wu-Tang, PE, and Rakim!
Kevin Valluzzi
01. Dec, 2009
at 10:52 pm #
I’ve just decided to opt-out of receiving your emails. Though I’m serious about watching my health and have learned from reading your website, your language is offensive and unnecessary in communicating. WIsh you the best.
02. Dec, 2009
at 5:37 am #
If there’s one thing for sure, it’s that this website is definitely not for everyone and will definitely offend a certain audience.
11. Dec, 2009
at 4:17 pm #
Who wants to live the rest of their life on steaks and chicken? I know plenty of girls who’d date the chubby guy over the boring dieter anyday.
While the chubby guys enjoying himself with the girls eating and doing as they please, you lot are sweating hard and having to eat boring chicken for the rest of your lifes.
I’ll think about you while i’m supping my beer with the boys. You guys sip your water, worrying everyday about ur girls waist lol!
14. Jan, 2010
at 4:17 am #
Yeah, each time before doing workouts I knew my a** was going to get kicked big time. But also reminded me of saying read from Navy SEAL Richard Machowicz,
“We all have conversations with ourselves all the time and they play a
tremendous role in what we do. The conversation that one has with him or herself is what kills you. Especially under extremely stressful situations like “hell week” where you are almost up for 110 hours a week!
I had to get myself in the mindset of never giving up no matter what.
A buddy of mine gave me a quote which stated, “A man can only be beaten in two ways: if he gives up or he dies.” I had that quote in my wallet until the pencil marks rubbed off. I really lived that motto. I decided that if I am *not dead*, then I *cannot quit.*”
Have read where intense training is as much mental as physical. That it
builds a person that will not quit; developing their heart. If you do not have heart, you could be the greatest athlete in the world. However you are going to cave when the pressure comes. You have to have the guts to finish what you start.
Also Mr. Richard Machowicz stated, “if people can say yes to the following three questions, they have the guts to finish anything:
* **1. Are you willing to make a choice? *Very rarely do people make
choices that fundamentally effect their lives. For example, changing
channels on the TV is not something that fundamentally effects your life. You have to step up to the plate and make a fundamental life changing choice.
*2. Do you have the courage to start now?* We get people that make
choices but do not do anything to get started. Half the people that made a choice drop out at this stage. They do not take the first step to move in the direction that they want.
* **3. Do you have the commitment to finish?* You can start, but can you finish? This is where most people disappear. Very few people finish. People can start things, but can they see it through the end? Can they be there when it matters?
Would further like to share a video that has really been inspiring.
It’s on YouTube and here’s a couple of links…..
http://www.youtube.com/watch?v=-vB59PkB0eQ
http://www.youtube.com/watch?v=-vB59PkB0eQ
So go Conquer those challenges, be it eatting healthy while everyone is eating shit or simply saying to yourself, I would rather die Right Here ~ RIght now than Quit ~ be it one more rep, eatting right, you name it.
Like one of my teachers once said to us, “Pain is Fucking Weakness Leaving the Body, so Cherish it, Live It, and Shit It, remembering “Quit” is not in your vocabulary.
Bill
14. Jan, 2010
at 6:40 pm #
Ahh, the beauty of the Internet – where people can anonymously say things they’d never say otherwise. If this Johnsons guy ever came face-to-face with Jason, I somehow doubt any of that drivel would be pouring out of his mouth.
People like that don’t seem to get it. It’s not about how much mediocre ass you pull in, or how much lukewarm piss-flavored beer you can “sup” with the boys (whatever the hell a “sup” is). You want to be among the mass of men and live, as Thoreau once said, “a life of quiet desperation”, be our guest. But keep your middle-of-the-pack mindset away from those of us who actually strive for something better.
Better health. Better conditioning. Better quality of life. Better mental functioning. Better relationships. And, yes, better sex. The quality of every sexual experience I have had since I started making commitments to better health is so far beyond what it was like when I was a complete, worthless fat-ass.
I know that ass-clown will probably never read this, or if he does, he’ll throw back another beer, some nachos, watch that waistline expand, and continue being a drag on our healthcare system like the rest of the lazy schlubs out there.
But screw him. Jay, your work is appreciated more than you will ever know. Thanks for the consistent motivating punch in the face – no matter how much it hurts.
17. Jan, 2010
at 11:13 pm #
I don’t know many self respecting girls that prefer a fat slob over someone that takes enough interest in their health to eat healthy and train. Wait, wait, what am I saying? A dunlap is what all the ladies want to see while you’re laying on top of them panting. Right? Moobs are what they like to feel when they touch your chest…right?
This is a guy who probably went to the gym afew times. He probably looked around at all the fit guys, who were probably talking to the fit girls in short shorts. Got extremley jealous, but instead of working harder so he too would know what it’s like to have a hot girl pay him any attention .He left. He went home and ate some ruffles while he browsed through some internet porn. He will never look to see any responses on this website because he probably killed himself yesterday.
Like M.P. said, you probably would be surprised at just how many people around the world follow your work. Thanks dude.
18. Jan, 2010
at 12:47 pm #
Thanks for the reminder that I’m not going about my training all wrong!
It’s summer here downunder and it’s easy to despair when you see half the guys at the gym triple their size in a month because they’re taking the easy way out by getting on the gear. I mightn’t meet their sizebut my hard work is all I’ve got to feel good about.
30. Mar, 2010
at 6:32 pm #
Awesome, you say it like it is. You cannot sugarcoat the amount of work it takes to build muscle, to get into shape to be where you need to be. Jason is right and he won’t tell you something because he wants you to read his blog.
05. May, 2010
at 10:42 am #
Every time I read these post I just want to go deadlift, and any man who doesn’t look forward to a heavy deadlift really needs to re-evaluate his life!
p.s. cheers for the constantly solid advice, brutal honesty and motivation.
06. May, 2010
at 6:11 am #
Ben, I hear that.
And, you’re welcome. Thanks for the comments.
04. May, 2011
at 4:16 am #
FUCKING HELL jason i can now say you are my role model i have been trying to get from 20 percent bodyfat to 6 for ages now but i always make excuses or pig out and say only 1 more time BUT NO FUCKING MORE im starting tomorrow but i have no idea to do that how do i get to 6% bodyfat in 6 months ready for muay thai training?
30. Aug, 2011
at 10:54 am #
The reply to that unsolicited email……priceless!
30. Aug, 2011
at 2:23 pm #
J ferrugia,very few guys out there might have the kind of honesty and attitude that you’ve got!
28. Nov, 2011
at 11:16 am #
EXCELLENT! NO ifs ands or BUTTS! DON’T STOP! GET IT! GET IT! There is NOTHING more to say! EVERY SINGLE THING THAT WAS SAID WAS RIGHT ON THE MONEY! WINNING!
28. Nov, 2011
at 4:14 pm #
I would say 90% of the bodybuilding community and extreme fitness pros (Hey, I’ve been there, competed, achieved success) end up with eating disorders, anorexia, exercise bulimia, and body dysmorphic disorder.
If you are 20% bodyfat, working out regularly, eating healthy (enjoying your treats now and then) – then be proud of yourself! You don’t have to be THAT person up @ 5am doing hill sprints to be awesome.
And I might add I know lots of amazingly ripped people who are VEGAN, eat fruit and vegetables all day long, do yoga as their only form of exercise and rarely lift a weight. No joke, check it out.