Today’s weight: 174.4 LB. I’m sharing this number every day because it holds me accountable and because I want to be transparent in how I approach the fat loss process. I only weigh in once a day; nude, first thing in the morning before eating or drinking anything and after using the bathroom. That’s it. 

Stepping on the scale at night is not an accurate way to measure anything. Quite frankly, obsessive nightly weigh-ins are indicative of disordered thinking about food and exercise. If you’re doing this, stop it. You will always weigh more later in the day. 

When trying to figure out your daily macros and exercise frequency, duration and intensity, you need to gather as much data as possible on a regular basis. There is a strategy to this data collecting, and one way to screw it up and simultaneously make sure you feel defeated is to check your weight at night.

Make your plan as simple as possible, and do things that make sense. 

Now, let’s talk about shortcuts to your fat loss goal. Is there such a thing? 

There are countless fad diets, cleanses and bullshit trickery out there that you can easily get sucked into if you’re not careful. The companies who promote this nonsense are nothing more than savvy marketers who prey on the quick-fix, lazy ass mindset of society. 

Some of these gimmicks will work in the short-term but it’s like winning the lottery; you miss important opportunities to cultivate sustainable habits like suffering and you will inevitably revert back to your old ways. 

In other words, you learn nothing about eating well, delaying instant gratification, and the importance of following a sound training plan. Confused, you regain all of the weight you lost (because it was water and not fat) only to seek out a new fad in a few weeks and start the drama all over again.

Just eat the salad, hit the protein target and follow your training plan. 

70% of people who win the lottery go broke in only a few years. Why is that?

They were average people, living average lives- probably in debt, then BAM! Fucking multi-millionaires overnight. What could go wrong?

With no sense of discipline, or concept of the emotional power of possessing huge sums of money, they spend themselves into bankruptcy. Left with even less money than they had before they won the lottery. 

Give it to me now. I deserve it. This should be easy. I don’t want to work hard. Give me my pacifier. Coddle me. 

If this is your daily stream of consciousness, it’s time to wake up. You will never achieve any goal with this shit mindset. Pinky promise.

So, are there shortcuts to fat loss? No. 

Teddy Roosevelt said it best:

“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty … I have never in my life envied a human being who led an easy life. I have envied a great many people who have led difficult lives and led them well.”

Think like Teddy.