Should You Ease Into Getting In Shape? - Jocko Willink and Echo Charles

I've not been working out regularly regularly for several years now obviously I'm fat and lazy but I want to get after it so the question is should I go all in level 9 destruction maximum madness or ease into it at level 3 cruising addition all right well there's a couple different approaches now when I hear this first of all you you don't want to get hurt right and you also don't want to make yourself try and do things that are so hard and so painful that you can't do it repeatedly yeah so if you just destroy yourself Mac what do you say if you destroy yourself level 9 destruction maximal madness but then you can't work out for two more weeks well guess what what you do in the mean no let's say realistically you got Dom's come sure right delayed onset muscle soreness let's say you did so many burpees that your legs you couldn't sit down without your legs being in pain so now don't so you take so you take three days four days have you ever had Dom's so bad that you took four days off no okay let's say you take three days off mmm what did you do during those three days did you hold the line did you stay on the path or were you eating Cheetos yeah that's what you were doing so if you destroy yourself to where you can't stay on the path that's not good you want to stay on the path I think doing something that you can handle or maybe something just beyond what you can handle every single day is more important so going at a level not not cruising level not level three but let's let's find a solid level five where you can you're pushing yourself I read a thousand words a day when I'm writing and salute you do the equivalent of that right the reason I read cuz if I said okay I'd do it tonight it just today I just have to write five thousand words that's five hours yeah will do I have five hours today no I don't I can squeeze out fifty two minutes though and get a thousand words written that I can do so that's that's what I think you need to do you need to get consistent if you bite off more than you chew then you can chew your you might very well choke on it so done so don't do that so pick something realistic do people say that that was the first time I heard it so um if you bite off more than you can chew you might choke on it did you make that up or you get that from somewhere I think well I just I don't know if I think I made it up it's good but I'm sure I'll like be like no this guy said it in 1978 yeah it says the beauty of it so pick something realistic like something that you can handle and then get after it then the other thing here is he doesn't talk about his diet at all and that's clearly equally important and you have to change your diet if you're gonna change your life and you're gonna change your health so stop eating sugar stop eating processed foods no more soda and juices and no more Gatorade just to start with or whatever it is whatever that it is that you're doing whoever asked this question whatever you know what you're doing if you're eating donuts and wrong don't don't eat donuts anymore stop to stop eating those get rid of that sugar sweetness craving thing yeah and then just keep making your diet cleaner and cleaner as time goes by yeah so that's what I think is there any time that it's good because sometimes I think it's good when people do go like alright man I'm doing yeah like I whatever happened they went up the staircase and they they got all tired and they say you know what I'm done yeah it starts tomorrow but I think in those cases most the time who was it who was it that we were talking to talking to someone someone that they are I was talking to someone that their first thing they try to do they couldn't do at all mmm like they tried to run three miles and they were like you know what can't do it mmm can't run three miles oh it might have been that guy there's a guy that's losing a bunch of weight on the interwebs oh yeah that's what it is I think he's down in Texas but he's trying to lose a lot of weight and the first time we went try to go for run didn't happen enough didn't happen so he had to just run less I had to just walk actually it starts long so yeah you you start with what you can do but there is a little bit of there is there is I would try I would say this keep this one in in the back of your mind there is the whole thing of like you know what I'm changing my life right now you go home you get the garbage can out you bring it into the kitchen and throw away the Twinkies you throw away the pop-tarts you throw away the that you pour the the crappy soda down the drain and you get on the path and you just don't look back yeah that's a good thing to do too yeah but again if that person's 300 pounds they're not gonna be able to do I mean they're gonna push themselves yeah they could push themselves too hard yeah so you just got to be careful yeah see and then it's funny when when I'm kind of looking at the question I'm like well obviously want to start slow right obviously but then I thought you hear about these guys just like how you said they just they throw everything away they were like I'm a different person right I think I think we're crossing streams here or I am there's diet and then there's like workout yeah because diet you can pretty much go cold turkey today yeah it let's and you may or may not be able to relate to this but if you go straight extreme on your diet like all of a sudden you're hit with these the byproducts of changing your diet especially if you'd like like Mountain Dew every single day and you just all of a sudden boom stop doing a month you'll go through stuff that you might not expect like the craving li-ion free and minimal doses of mountain yeah no yeah no I'm gonna say no you don't need it yeah and I dig and you're gonna go through withdrawals right yeah from caffeine withdrawals and sugar withdrawals you're gonna get the the the keto flu and all those things are gonna happen and it's gonna be rough but yeah but don't just say it like that is gonna be rough but that's all it bro seriously if you go into that and you experience these types of things and it's gonna apply to everything by the way any big change that you make where you you have to depriving yourself of these bad things they've become kind of addicted to or whatever you're gonna go through all kinds of changes and that goes for worked out too by the way cuz like just the soreness alone oh dang okay expecting the soreness oh I'm like tired now because the workout like was kind of hard it's like oh sure I wasn't expecting that I was expecting to feel great after my workout how everyone says or whatever so you're gonna run into all these little things that no one tells you about and then it's like well I didn't sign up for that little part of it and then that little part and then you're gonna go I got the diet thing I think you're wrong I think the diet thing I think if you're good I think it's very I think it's easier in fact to just be like I'm done it's not like okay you know what I'm only gonna eat a quarter bag of Cheetos a day from now on I don't think that works I think you gotta be like no no no no cheat us not no Cheetos in my house but I do think that you could work out so hard that you're so sore that you that you say oh man I'm just to like kind of like the jujitsu question earlier on like you could be what if someone so sore that they can't do their job right and they're just sore all day at work well that's not cool so I think for diet you can you can go cold turkey or actually cold steak or hot steak sir and then I think for working out is the one you you you figure out what you can do and you push it a little bit harder but you don't go level nine Maximum Destruction badness I think you're wrong respectfully in which part do you think I'm wrong on the diet I think if you go extreme with your diet I think that it'll work for some people for sure yeah but depending on who you are but I think your moral if you go extreme to the diet you don't like slowly phase out it was you know it's interesting I don't know if you remember I read a letter a while back on the podcast about a guy that had read way the warrior kid and he like fixed his life him and that guy did what you're saying he just made little changes you know he made little changes along the way so maybe it's personal it's probably personality in fact let's just go ahead and say it's personality because some people are gonna just have to get the damn Cheetos out of their house all of them yeah and some people say you know what I'm only gonna have this cup full of cheetos every day yeah and even that's okay it but but here's where you got to be careful you may lie to yourself oh yeah and you can lie to yourself yeah and even lie to yourself only hey you know I don't really that bad not that big of a deal today jiff I just have n cups of cheetos yeah yeah yeah in nine cups of cheetos later see and respectfully I don't like your Cheetos example why because you're like I'm gonna allow myself cheat okay don't allow yourself Cheetos that's not how small of a change you're gonna make if you're not gonna eat Cheetos anymore you're not gonna eat Cheetos anymore I'm saying like if you go extreme on your diet let's say you but but wouldn't you say what you're saying is hey I'm gonna change my diet okay I used to eat every day I'd eat a whole bag of Cheetos mhm and now I'm only gonna eat one cup of Cheetos from the bag a day yeah that's improvement it is important it's a small improvement now and if I could do that then why is that not okay yeah okay if you choose to do that but okay now we're going into the specifics of a certain person's okay I think I I would say this this is more along lines what I'm thinking as far as specific examples if you're gonna go if I'm gonna eat one bag of Cheetos obviously that's not all I'm eating I'm eating other stuff I'm the small change is I'm not gonna eat Cheetos anymore I'm gonna cut out Cheetos that's it I'm still not eating that good you know I'm kind of Cheetos or let's say I get you don't drive through every day three times a day okay I won't get drenched through any more or all that's a big change not necessarily depending on what you get going from three Drive thrus a day to to zero how's that not a big jet it's a big cow is going from like and there's certain people actually I was talking to someone the other day that had lost a hundred and fifty pounds female and it was interested her nutritionist she hired a nutritionist and the nutritionist said okay what are the foods you can't live without yeah and we'll work around those yeah a pretty cool thing yes and what she said was I need cheeseburgers and fries so then what she got told was something along the lines of okay you can have cheeseburger and fries on Friday yeah yeah right so the family instead of you know this this whole thing of I can never eat it now what I'm saying is there are people and I think I'm one of these people where it's like oh if I have cheeseburgers and fries today well then I might as well just get a mint chocolate chip milkshake with it yeah and if I did that tonight then you know what tomorrow morning hey after you get done training maybe if you know that cheeseburger was good yesterday how cloud so maybe it's my own personal weakness but for me I'd prefer to be just like all in the path yeah yeah that's why the 8020 rule and I talked about this in the Field Manual the 8020 rule maybe it works for some people and I guess it does work for me but I'd rather just be straight on the program you know what I mean yeah and and then and you know what you know Tim Ferriss has that thing where or he's talked about that thing where he goes six days hardcore strict and then the seventh day you literally eat whatever you want as much as you can and ride that I have and it's really really good yeah because you feel really really good not only physically but just about the whole day I'm on the program and you kind of know and on that on that cheat day you do because the cheat did you eat whatever you want and you don't feel any guilt at all even when you're on the 8020 it's like you have to be coming off a real strong week to like be to feel good bill cheese for free like cheaters are good too yeah and that's really that bad of a cheat day fries then you're starting to go into it for sure but like you know a cheap a cheat day like a scam hilt it'll be like for real like a whole thing of donuts Reeboks a cookie yeah whatever you want straight-up whatever you want it's just discussed here's the thing though with when you when you start to eat healthy and you then you try to eat a whole box of donuts yeah after like one two three maybe six eight doughnuts you're gonna be like you know in six no not easy yeah that's six donuts at once oh my gosh you know those I think they're called Entenmann's old-fashioned there little chocolate donuts no you know what a little full-size don't trade up they're kind of a little bit bigger too you know okay you know can't even fathom eating six don't know ever since I started talking so much smack about Donuts yeah I know I can't literally can never have one again in my life yeah I know you're not allowed 400 500 yeah they don't have a bite even if you were like if someone is I can't just buy like that when I was a little kid my parents would buy the chocolate donuts the hostess chocolates that were all covered in chocolate and those things are good yeah you can't even have one of those again no no I did the six-day cheap program no even then okay I can't do it you know you know the old-fashioned donut is right it's like a donut with a hole in it right no oh it's called old-fashioned donut they're like um it's they're kind of glazed and almost like a not they're not crispy but they're kind of Hardy are hard and okay on the outside and then they're regular soft on that something say and they have this glaze over them okay so I think it's I forget the name I think it might be in two minutes but they have old-fashioned Donuts where they're not as hard but they're kind of hard and they're just paper anyway those are my favorite ones and I used to get chocolate milk and heat up the chocolate milk that's like hot chocolate and donuts and oh yeah easy money like I'll eat two boxes of those for sure all right you student yeah oh yeah so no point there is on the cheat day you just go yeah no shame but after the thing is you can't just eat donuts four times a day or three two and you just don't feel good like your stomach gets all upset and the more healthy you eat the more it's gonna be like that so the longer you're on the path you straight like if you ate some doughnut like the other day we went to the Belmont Park and I ate some ice cream some mint chocolate chip ice cream was it good fine it was good but you know all the kids are doing their worst tracks the other night yeah you eat a big large double you know what after after that you're like but I don't feel right you know so unless you're just committed to eat it cuz I don't know you don't know waste it or something like that you're gonna be like all my cheat your cheat day is not gonna be that bad that's what I'm saying okay but I'm still do that I don't make it happen depends on what it is yeah yeah you could pump some chili fries or something I don't like chili fries all right so yeah maybe what's the verdict I think just in there like middle-of-the-road nut the the whole story has it balanced so you're saying balance as well I'll tell you though man if that balance doesn't work for you you're gonna have to step it up you have to go hardcore I'd give yourself two weeks two weeks for a balanced approach on the diet side if you can't get your shit under control in two weeks you got to go hardcore you got to get in there with a garbage clinic can throw away the Twinkies throw away everything else that's crap in your fridge and yeah and go hardcore that go and start with a fast to write a fast is awesome a fast wait wait that much to expect you only ever a day if you never done it before it's not that big of a deal there's no little stuff don't eat your deck there's not take you from a normal human being this little stuff they if you're not if you go in and not prepared for it then you're like oh I don't know actually think the more you think about it prepare for it the more psychologically or it is yeah just to be like oh yeah you know what I woke up this morning I haven't eaten last night calm not gonna eat until tonight every time I think fast yeah so like that when I'm like I'm not gonna eat til this then I go through little stuff but if I just happen if I be too into work right I'm only drinking coffee and I forget I'm like dang if if I eat not haven't ate for like you know twelve hours or they'll be like oh I'll just go another three that's my fifteen cuz like fifteen or eight fifteen hours is when your body starts to kind of shift over to like I think fifteen okay whatever eats clothes so I'll just wait that shower it's like cool done but if we plan it that's when yeah I don't know but it depends on who you are man but that's why I agree with the face off yeah he's a good way to kick things off and get like jump onto the path yeah just jump on with a fast yeah hey go see your doctor or whatever you have to go see a doctor too fast 24 hours I think you should if you've been probably yeah oh yeah fat lazy you know especially if you're older or something like that I think Cena does need a personal trainer depends on the helmet you know when I just talk to she's like personal trainer and nutritionist hired him both lost 100 whatever pounds so I think she was in excess of 300 pounds you know and when I met her she's completely normal right like you know completely like you wouldn't even suspect that she had any weight trouble in her life that's pretty amazing yeah so higher the trainer higher the the nutritionist yeah I think so I think that helps I always looked at it like why would I hire like a trainer or something like that when I can kind of look up that stuff but here's the thing I went in with this bias like because I kind of had a background in it so I'm like why would I can just go look but I'm looking it up but I have all this other knowledge the same rule you try it for two weeks see if you can keep yourself on the path and if you can't gotta bring someone in right here's what I like hire a trainer but not like the kind every day it's like a once a week trainer who can get you on a little program yeah yes you know it's gonna depend on your straight-up you know who can keep you on yeah that's the biggest barrier all this and I've said this a billion times like you know what you need to do yeah you know what you need to do you know you know what you need to do if you can't get yourself to do it maybe you need to give someone to help you do it yeah the weird thing is like nutritionists and stuff you can get nutritionist that could come to you Mike okay we're gonna go put you on a low-fat diet you know which would be really not good thing you in the long term yeah I don't know how many you think they're still nutritionist that are doing that right now oh yeah there are I know there are actually they're all in there out there so you gotta be careful right check next question last thing that I'm not gonna draw it out but you said you know what you need to do and one time you said imagine what your day would look like like if you'd like everything you did was you did the things that you knew you're supposed to do kind of thing well the the full the full statement is if you wrote down tonight what you were supposed to do tomorrow yeah and then you did the things that you were supposed to do yeah yeah imagine how that day would feel and imagine what you'd get done in that day yeah and then imagine if he did that every day for a week yeah and imagine if you did that every day for a month and they did for a year and imagine where your life would be your life would be in a completely different trajectory completely completely different yeah and that's true with working out that's true with nutrition that's true with business that's true with education that's true with knowledge it's true with everything everything yeah kind of know what we're supposed to do yeah I thought you were gonna say some people don't know what to do and that could be the case some people they've never worked out before and if you're a person that's never worked out before you probably need to bring someone into the game that's gonna help show you how to work out if you've never done any reading about eating and you have no idea what's gonna be good for you you're probably a person that might need to bring someone into the game to help you get over that yeah and it still completely goes with exactly what he said it's like you know what to do and even to help that you know what not to do like when you're about to make a decision I'm gonna do this or not do this like you know which one is you should or shouldn't do so let's say I don't know anything about working out but I know I have to get in shape we all know and you know we all know when we gotta get in shape so then you know you're gonna hire somebody you know you gotta do something you know that you might and just be like oh well I'm not gonna do it I don't know I'm not gonna do things to do tomorrow yeah in a trainer yeah join a gym get a trainer yeah I don't know what to do okay this is way you could do find out what to do there you go in that case so you got make sense sometimes you put things and just say stuff just put it on the table just starts to make sense

Channel: Jocko Podcast

Views: 1,081,826

Keywords: Discipline, freedom, military, extreme ownership, leadership, advice, jocko willink, echelon front, navy seal, jocko podcast, excerpt, echo charles, leader, lead, win, workout, in shape, fitness, goals, weightlifting, crossfit, cardio, weight loss, physical

Id: iiPhsMiCB-A

Length: 21min 42sec (1302 seconds)

Published: Mon Apr 16 2018