In 2013 after a massive drop in body weight from a bad ulcerative colitis flare, I got the nerve to do some self-experimentation based on an article by one of my all time favorite life gurus, Tim Ferriss: go from 128 lbs to 150 lbs in 40 days. And I freaking did it. In January 2015, ANOTHER flare, the worst one since my diagnosis. I lost all that weight and more. After several months of lying around on my snot-stained pillow and feeling sorry for myself, I stepped back into the House Of Pain, used the aforementioned method, worked my ass off, and ONCE AGAIN put the muscle back on (122 lbs to 145 lbs in about 45 days). That’s TWICE I deliberately and intentionally created a goal for my body and delivered on it, despite some HEAVY circumstantial resistance. And there is NO reason why you can’t do the same thing.
I’m currently creating a brand new goal for myself: to break my personal Body Mass Index record. I’m calling it Project Iron Man. According to the National Institute Of Health, a normal BMI range is between 10-24. I’ve averaged around 20 or below most of my life. I’m shooting for 22.5. All that means is that in order to top the record, I have to gain an additional 12 lbs of muscle. Target weight: 157 butt-lbs (underwear only), which will incidentally will be the most I’ve ever weighed in my life.
Get inspired. I’m putting my money where my mouth is and inviting all you canker blossoms to drop your lame-ass excuses and get into motion on something in your own life. Whether you want to gain muscle, lose weight, get ripped, run a marathon, strengthen your core, or just be a plain old sexy-ass beast, here are 4 tips from my personal stash that I’ve implemented for success. I guarantee you if you use them, you will see results. After each tip, I’ll tell you how it applies to my current goal.
1. Define it. “What can be measured can be managed.” -Peter Drucker
People say “I want to get into shape,” and they hop onto a treadmill a few times a week, with no structure or plan. They say “I want to lose a few pounds,” and add a daily salad to their meal plan. It’s not enough to say you want to lose a few pounds, for example, or that you want to gain some muscle. First and foremost, create a SPECIFIC, MEASURABLE goal. How many pounds? How much more muscle? You want to be able to visualize your progress. If you haven’t done this sort of thing before, start with a small goal, get some victories under your belt, and work your way up to bigger goals. Or hell, go big or go home! There is no wrong way.
MY GOAL: 22.5 BMI (gain another 12 pounds of muscle mass).
2. Time it. “Begin with the end in mind.” -Steven Covey
Have a START and an END time for your aforementioned goal. Once you declare that start date, deliver on it as if your life depended on it. My start date was Sunday, and it was a near-puking workout AFTER I washed and waxed my car. Jim Morrison, Abraham Lincoln, and Gandhi could have returned from the dead to have drinks with me at the local bar, and I would have instructed them to go shoot pool while I finished my workout. As long as you’re throwing out start dates (or any other plans) with no intention to deliver on them, you’ll never move forward.
MY DATES: Start 9/20/15; End 10/26/15
3. Declare it.”Embrace peer pressure. It’s not just for kids.” -Tim Ferriss
You can wander around all day with a goal inside your own head and see how far it gets you. But declare it definitively to everyone on Facebook and watch your motivation change. I’ve even found it helpful to do a little friendly trash talking from time to time. One of my co-workers is going on her fifth week of quitting smoking cold turkey. One of the greatest motivators according to her? Husband and kids taking bets on when she’s going to buckle and have a cigarette. Tangible risk of failure after you’ve publicly declared it can be a great tool for keeping that locomotive in motion.
MY DECLARATION: By 10/26/15, I will weight a minimum of 157 sexy muscle butt-lbs (in underwear only; no cheatsies).
4. Plan it. “Failing to plan is planning to fail.” -Alan Lakein
When will you workout? How will you workout? Will you alter your diet? How will you chart your progress? Who are you gonna talk trash to? This might require a little research. Calm your life. Sit your dramatic arse down and take 30 minutes to an hour to investigate the best method and sketch out a plan. There’s a wealth of resources out there. I’m by no means an expert, but if you’re completely stumped about methodology, look me up.
MY PLAN: Workout one day on (Beast Mode), two days off (Repair Mode), using only a barbell, a few concrete blocks, a kettlebell, and bodyweight exercises. Minimum 2000 calories consumed per day, limit 75 grams maximum sugar consumed per day, minimum 120 G protein consumed per day. One binge day allowed per week if all other plan requirements were followed for that week.
Work your plan like you would contract syphilis and drop dead if you didn’t deliver on it; like every failure to deliver would result in being forced to watch The View for seven days straight while hungover; like your very life depended on following through!
We break commitments to ourselves with embarrassing regularity. -Tim Ferriss
Jump on it. Start something. AND FINISH IT. If one of the three smallest kids in my class throughout grade school WITH A CHRONIC CONDITION THAT DIRECTLY AFFECTS BODY WEIGHT can do it, so can you. Cheers.