Hack Your Fitness: Introduction and Psychology | Jay Kim | Skillshare

Playback Speed

  • 0.5x
  • 1x (Normal)
  • 1.25x
  • 1.5x
  • 2x

Hack Your Fitness: Introduction and Psychology

teacher avatar Jay Kim, Investor, Author & Fitness Hacker

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

9 Lessons (40m)
    • 1. Welcome To Hack Your Fitness

    • 2. The Fitness Marketing Monster

    • 3. Simple But Not Easy

    • 4. Find Your Why

    • 5. Find Your Trigger

    • 6. Set Quantifiable Goals

    • 7. Visualize Success

    • 8. Habits

    • 9. Build a Fitness Foundation

  • --
  • Beginner level
  • Intermediate level
  • Advanced level
  • All levels
  • Beg/Int level
  • Int/Adv level

Community Generated

The level is determined by a majority opinion of students who have reviewed this class. The teacher's recommendation is shown until at least 5 student responses are collected.





About This Class


Cardio exercises. Weight training. Calorie counting. You’re hitting the gym five days a week and eating healthy, balancing a busy career and family responsibilities, but your workout isn’t working out. Despite the hours spent pedaling, running, and lifting, the lean, muscular, six-pack body you’ve been sweating to attain and maintain remains stubbornly out of reach.

In Hack Your Fitness, Kim shares his goal-winning formula—a combination of intermittent fasting, calorie cycling, macronutrients, and compound exercise training—that helped him lose fat and gain muscle, while only spending three hours a week in the gym.

This regimen isn’t a quick-fix solution for people looking to drop pounds without changing their habits. It’s a simple, but not necessarily easy, lifestyle design that will help you get slim and trim—for life—if you’re committed to the patience and persistence required in sustaining your body’s health.

Featuring step-by-step exercise routines and nutritious meal plans, Hack Your Fitness presents a streamlined, time-saving workout plan that will get you in and out of the gym and back to your life.

Join hundreds of successful students who have learned how to optimize their workout routine and nutritious food preparation to get maximum results in minimum time.

Meet Your Teacher

Teacher Profile Image

Jay Kim

Investor, Author & Fitness Hacker


I am a full time desk jockey and fitness hacker. After spending a decade searching for the best overhead gym lighting to showcase my non-existent six pack abs, I finally decided to learn the real science behind fitness and nutrition. No more countless hours in the gym. No more jumping from workout to workout. And no more cardio. Just simple, sustainable results for life.

See full profile

Class Ratings

Expectations Met?
  • Exceeded!
  • Yes
  • Somewhat
  • Not really
Reviews Archive

In October 2018, we updated our review system to improve the way we collect feedback. Below are the reviews written before that update.

Why Join Skillshare?

Take award-winning Skillshare Original Classes

Each class has short lessons, hands-on projects

Your membership supports Skillshare teachers

Learn From Anywhere

Take classes on the go with the Skillshare app. Stream or download to watch on the plane, the subway, or wherever you learn best.


1. Welcome To Hack Your Fitness: welcome to hack your fitness. This is gonna be a life changing experience for you and one of the best decisions you will ever made in your life. Whatever stage of fitness you're at right now, I guarantee you this program will help you achieve the results you've always dreamed of. Before we begin. Let's take a quick look at the last week of my life. The week started off pretty uneventful, but by Tuesday afternoon already had two dinners, Book three after work meetings and at the last minute, a family brunch was scheduled for the weekend. Now, before the hack fitness, I would have been daunted by this pack social calendar. I may have even tossed in the towel early and written off the entire week as a life just got in the way. Weak. Not anymore. This past week was a breeze. I was able to navigate my way through all the work and social commitments and even indulge a little bit on Friday night with a few drinks at the bar. All the while, I maintain my weight with little to no fat game. The best part was I didn't have to kill myself in the gym the next day for the sins I committed the night before. You see, I have complete control now over my nutrition and fitness, complete freedom, these types of social engagements. They don't daunt me anymore. In fact, I welcome them. You see, when I was younger, I wanted to look like I'll Schwarznegger. Now I just care about being lean. When you get lean, your body looks better visually and you actually look bigger even though you've trimmed down. You see, I'm 38 years old now. I have two kids and a very busy work life, which means I have very little time to spend each week working on my fitness. Because my life is so busy with work and kids. I want to make sure I get lean in the shortest amount of time possible with our system. You don't need that much time because hack your fitness optimizes this area of your life in terms of hours spent each week on diet and exercise. The commitment is minimal. I don't think twice about fitness anymore. I give it 45 minutes three times a week and I check it off my list. I cherish the extra tile have Now what cause I'm not coming through fitness magazines, and I love saving money because I'm not eating six meals a day or bouncing from one diet or exercise DVD to the next. The hack Your fitness program is a complete system that you will learn to get in the best shape of your life by spending the least amount of time possible in the gym. The tools, tactics and strategies you learn here will be with you for the rest of your life. You're gonna be armed with the knowledge to take control of your fitness. No matter what situation life throws your way, we're going to cover everything from psychology to goal setting to nutrition to the actual workouts you need to do at a bare bones minimum to achieve the body that you want. I spent the last 15 years of my life spinning my wheels, trying to find a solution to get myself lean and shredded for life. I thought this was impossible to do until I pieced together. This system. Problem for me is I had no support. I had to figure it out on my own. But this is not the case for you. I will be with you every step of the way. You see, fitness is all about accountability. So I've added the community of dozens of successful hack your fitness program graduates and supporter of members. Our community will become your fitness sponsor. If you ever feel like you're gonna fall off the wagon, just reach out. And if you get stuck or hit a plateau, you can ask community and find the answer to your questions. Finally, if you really truly get stuck, you can always send us an email will be able to help you get through Whatever obstacle is in your way. This program is a hack, so it's the minimum amount of information you to know to achieve the body that you desire instead of boring you with hours and hours and hours. Of course, work research and video instruction, like many of the online courses out there, offer you today. What I've done is I've distilled 15 years of knowledge and research into just four concise modules that will only take up a couple hours of your time. Before you know it, you'll be off to the gym, hacking away, making immediate progress towards the body you've always wanted. This course is broken down into four modules. Module, one psychology module to nutrition module three training and finally, module four lifestyle. The best part is that you have this course for life, which means you can always come back and re wash the videos as many times as you want. Treat this course as a buffet. For example, If you already know how to count calories or you already know what intermittent fasting is , then great. You can skip that part and get straight into the training. I want to review three core principles, which are the foundation on which hacker fitness was built. Number one Honesty. You need to be honest with yourself on why you are actually doing this. Why did you join this program? Was it because the doctor told you to? Or maybe your wife made a passing comment about your weight until you really dig down deep and figure out why you're here and clearly defined that you have very little chance of success. Don't worry. We'll get into that more in detail in module one. Number two Mental fortitude. This program is much more of a mental fitness program than a physical fitness program. What I mean is that you need to have mental fortitude and discipline to make it through 12 weeks. Right now, you're probably amped up and raise. You go excited to jump right in and start your fitness journey. But when you feel the same way, after 3 to 4 weeks, 567 weeks when you're tired and mentally taxed, will you have the discipline and mental fortitude to get your butt to the gym. Even though you don't feel like it, will you be strong enough to skip breakfast and track your data religiously? You need to understand that physical fitness starts in your head. You are responsible for everything that you eat. But once you master your mental fitness, the physical part will be a breeze. Don't worry, as always, will be here every step of the way to make sure you make it through. Number three is patients. You need to have patients. You're not gonna get a six pack overnight. Remember, you might be undoing years and years of poor nutrition and damage to your body. How can you expect that to disappear in a matter of days? Slow and steady wins the race. 12 weeks is an insanely short amount of time to undo all the years of damage you've done before. Just stick with it. Trust the system and state. Of course, you will see results and you will be successful. I know firsthand that whenever you try something outside of your comfort zone, there always exists a fear of failure. But hack your fitness is one system that will not fail you. If you follow our methods to the tea, you will be successful. And that is a guarantee. Trust the system, have patients, and you will be successful to tune in and welcome to the program. 2. The Fitness Marketing Monster: there's a saying, Don't ask a barber if you need a haircut. Unfortunately, that is the state of fitness as I see it today. Don't ask a trainer if you need to exercise more or question a supplement specialist if you need his or her product. The fitness industry has transformed over the past few decades into a large marketing monster that praise on the human insecurities and desires for all the trainers out there, only a small amount actually trained with integrity, purpose and the right intent. The rest are symptomatic of an industry that's more concerned with obtaining your money than actually giving you results. How many of these deceptions and half truths have you heard recently? Eat six meals a day or your metabolism will slow down without this miracle, supplement or shake, your workouts won't have the same effect. Our exercise program is the only comprehensive workout in the entire world. Each of these claims disguise their intention to sell you something. If companies were honest and said you could achieve the body you want with no supplements, they'd be wiping out an entire multi $1,000,000,000 industry, and we all know that's not gonna happen you can't escape this profit driven mindset. Think about the last fitness magazine you picked up. Chances are you saw one page of advertisements for every page of content, or you got four pages into what you thought was a great article. And at the end you find out it was actually a sponsored advertorial prepared by a company trying to sell you a fitness program or, once again, a supplement. What are the benefits of this program? Is not having the waste your time or money on these magazines anymore? Since I've hacked fitness, I moved away from these inaccurate, money sucking publications. I only utilize Legitimate resource is now, like the National Institute of Health, you no longer have to wait around this vast pool of misinformation that's out there with all the money flying around in health and fitness. These days, the landscape is littered with pitfalls that you need to avoid. Flip through the wrong magazine or stumble upon inaccurate website, and you will end up mis informed and spinning your wheels like I had. As we get older, we become more and more reluctant to reconsider something that's been ingrained in our minds for years. these so called truth are known as invisible scripts, and they have a much greater impact on actions than we realize. Think about the food pyramid that we all learned about in school. The Department of Agriculture introduced this guide in 1992 and some people still follow it religiously today, despite the fact that it was replaced in 2011 by the My Plate guide. You need to have an open but skeptical mind if you're gonna survive on your own amidst the sea of nutrition and exercise information that's out there. Once you accept that piece of information is fact, it's extremely difficult to break through that pillar of truth, even though it's been proven wrong by updated research in information. Avoiding these pitfalls sounds too stressful for you. You've come to the right place. I'm gonna give you all the information you need to accomplish your goals and hack your fitness so you never have to worry about diet or exercise research again. After all, you've got better things to do with your time money 3. Simple But Not Easy: Here's what my program differs from those you've tried in the past. This is not a get fit quick scheme. I'm telling you right now that hacker fitness is simple but not easy. If you're looking for easy, I'm here to tell you that option does not exist. There's no way short of liposuction to get lean overnight. There's no fitness slaughter. You could just hope to win his next 12 weeks. They're gonna be difficult. This process takes a lot of mental discipline of 42. You need willpower and patients to get through Hack your fitness. But if you follow this protocol to the tea for 12 weeks, you're gonna transform your body into a lean machine. I will compress the amount of time to spend on fitness because I remember the misery of working out six days a week, doing to a day cardio and virtually killing myself, trying to get lean. I got nowhere near Michael's and it frustrated the hell out of me. You don't have to go through what I did in order to transform your body. Whatever methods you've learned, forgetting lean, this is probably a simpler way that involves less time again It's simple, but it's not easy. Hack your fitness is as much of a mental fitness program as it is a physical fitness program. This program is much more of a mental challenge. You have to clean up your diet by counting your calories and tracking your Mac Rose. You have to be open to the concept of skipping breakfast as part of intermittent fasting. The gym is no longer going to be your biggest challenge. Breakfast meetings are gonna be your stumbling blocks. Thanksgiving is gonna be your enemy. Remember, you can outwork bad time. Now let's talk about the workouts for a minute. When we're in the gym, we're gonna give Max effort on our compound lifts. That means we're gonna be pushing ourselves to the point of near failure. We're not gonna be on the bike, taking a leisurely spin and checking Facebook for 45 minutes. If you come in and give it everything you have, you get to walk out and be done for the day. It's not easy, but it's that simple. By following hack your fitness, you're gonna have a better shot and maintaining the body that you achieved through this program. Our body has certain set points, and when you get down to a set point and maintain that for a while, it's easier to get back to that point. If you have a relapse these next 12 weeks, they're gonna change the rest of your life. You see gains like you've never seen before and easily maintained those gains going forward . This program isn't one of those six weeks cuts that you do before vacation when you rebound miserably afterwards. When you get down, my main is protocol will keep you there. A lifetime of results demands a lifestyle change. That's what hack your fitness teaches you. Most people see a diet as a temporary thing, but your diet is really the way you eat your food on a regular basis. And thats for life. This program will change your mindset about eating. Don't worry. Once you finish the program, there's much more flexibility on what you can eat. I'm not going to take away fried chicken and pizza from you forever, but I'd rather teach you how to fish, then give you a fish. So I've designed this protocol with one purpose in mind to empower you to change your life for the better. But that means you have to take responsibility and look yourself in the mirror and say, I'm ready to make a change in my life. I'll be there with you every step of the way, providing all the support you need over the next 12 weeks. But at the end of the day, you must remember that your fitness destiny is in your own hands. Hack your fitness is something that you do for the next 12 weeks. And once you see the results that you want and so desire, you're gonna keep hacking from the rest of your life. It's that simple. It's that straightforward. All right, I'll see you in module one. We're gonna go through with the psychology of fitness. Why? This is critical to your success. 4. Find Your Why: Welcome back. I hope you're as excited as I am to jump right into the material with the modern Internet, an explosion of information available that our fingertips all it takes is a simple Google search to get everything you need to know about fitness. But knowledge is only half the battle. It's what you do with that knowledge that really matters. In order to truly master fitness, you need much more than just understanding. You need to go deeper and analyze your motives. You need to clearly identify your goal and find a way to be emotionally invested in that goal. This emotional investment is what will drive your motivation and eventually lead you to succeed. All right, let's jump right in. This is module warm. The psychology of fitness. The psychology behind fitness is one of the most overlooked parts of the entire process, which is why it's important to address this in detail. Human beings love to confuse activity for achievement, and so often we find ourselves jumping right into the tactics of woods, diet to follow and what workout? To crank out a gym without really taking a step back and looking at the psychology. If you want to be successful in mastering your fitness, it's important to take a big step back and analyze the psychology behind what you're actually doing. Very few actually do this, which is why they end up spinning their wheels. I know what you're probably thinking. Oh, come on, Jay. Not another psychological mumbo jumbo session. Let's get right into the workouts. I'm dying to get into the gym. Trust me on this, let's take a look at the psychology as it is critical to your success. I promise I'll make it as concise as possible. 5. Find Your Trigger: when a person begins working out, their decision is usually the result of a certain trigger. It might be a New Year's resolution, a pair of pants that's too tight or perhaps even a passing comment from one spouse. Whatever the case may be, that trigger makes this person want to get serious about fitness. My trigger for the longest time was I want to be healthy or so I thought. But in order to get the right answers, you have to ask the right questions. And I was not asking the right questions. Why do I really want to get fit? I want to be healthy. I was not being honest with myself. I want to get stronger. No, try again. I looked like crap. I want to look good. Bingo. People want to look good. That is the bottom line. Human beings are vain. Call it what you like, But human beings want to look good. We look the best when we lean, shredded, ripped with abs. You know what I'm talking about? My reasoning was definitely superficial, but can you deny that society treats good looking people better than it treats bad looking people? Human beings are vain like that. They want to look good, and they surround themselves with others who look good as well. Hack your fitness is an honest program, and quite honestly, for me, fitness has always been about vanity. Health has always been a secondary concern. Looking good is the trigger that gets me out of bed three times a week and into my home gym . Being healthy is a nice side benefit of fitness, but it was only after accepted. The fact that the reason I was working out to begin with was simply to look good. Everything became much clearer to me. I was finally able to make the decision in my head and go all in on that goal. 6. Set Quantifiable Goals: I want to take a moment and highlight the importance of setting concrete, tangible goals Once you find a trigger. A goal such as I want to be healthy is not clearly defined. What this healthy, exactly mean? Is it based on what your doctor says or feeling? You have the same things for getting stronger, How much stronger? We need quantifiable goals if we want to succeed. That's why I wanna have a six pack is much stronger and much clear. Then I want to look good, which is a lot more relative. In 2008 I decided that I was gonna earn a six pack at all costs, and since then I've never turned back. 7. Visualize Success: our own choice. *** is one of my fitness heroes, and he talks about how his success in bodybuilding started with this vision he had of being crowned Mr Olympia. He created a very vivid mental image of himself on stage, flexing in front of the crowd. He would feel the weight of both the medal around his neck and the trophy wrapped around his fingers. Every time you face challenges or lack motivation, Schwarzenegger would go back to that mental image. It would power him through today. That's how powerful the imagery waas. Michael Phelps is another athlete who visualized his success long before he achieved it. When Phelps was younger, his swimming coach, Bob Bowman, would tell him to visualize the perfect risk, ending with Phelps. His victory, Bowman called it the videotape played a videotape. The first thing when you wake up, he told Phelps, and Michael did just that over and over, he play out this perfect race in his mind. In each time it ended with his victory before bed, he fire up the videotape again and he fall asleep with it. Playing in its mind, Bowman knew exactly what he was doing, but a time Michael Phelps swam in the Olympics, his victory was all but assured. The videotape was so ingrained in his mind that his body simply followed along with the moves he seen 1000 times before. Both of these athletes demonstrate the power of imagery and visualization that is necessary to reach your goals. They had a North Star that they could reference any time they needed as a reminder of where they were headed. I don't think they could have reached the pinnacle of their respective fields without it. And that's why I think it's crucial for people who jump into fitness to do so with a clear goal in mind. You need your own video tape. It's not enough to just say you want single digit body fat. I want you to actually visualize yourself with that six pack. Take a picture of yourself, cut the head off and put it on the fitness models body. Let me show you what I did. I pasted this photo right into my food log worksheet where I could see it every single day . I'd like you could take a moment and come up with your own metal videotape, a video tape that will pull you through the next 12 weeks. Maybe it's a scene from a pool party where you walk out with your shirt off and heads turn . That is the moment of your North Star, and that will get you through the ups and downs. Visualisation fosters a strong emotional investment in your goal. The road ahead of you is long and filled with distractions, trying to knock you off course. But if you constantly replay that mental image in your mind, you're not gonna give up is easily. Once you're fully invested emotionally, your mental framework actually shifts. Schwarzenegger talks about this as well. When you have a goal so strongly ingrained in your mind, the script will flip when you're facing day to day challenges. For example, resisting sweets is no longer a stumbling block. Rather, these challenges become opportunities for you to achieve your goal. Each obstacle bringing you one step closer to success. Having that visual goal really made a big difference for me. For the longest time, I was one of those people who wanted to just skip the mental side of things and jump straight into tactics. It wasn't until I fell in love with the climb that I embraced the process completely. I never would have made it without picturing my ideal body at the start of every new week, my videotapes. 8. Habits: I want to take a moment now to talk about habits. There's a book called Habits Decade by S. J. Scott, which discusses a concept known as cognitive load. This concept asserts that because us, as human beings have a finite limit on our short term memories, we must rely on our long term memories are habits and establish procedures to pretty much do anything. We practice habits every day. Brushing your teeth, for example, is something that you probably do every morning without even thinking about. It's not a chore to brush your teeth because the act requires no emotional attachment. It's simply something that you do, Scott says. 40% of the actions we perform every day aren't actually decisions but habits. You don't think I need to brush my teeth this morning. It's just an automatic behavior. It's crucial to understand that habits are an integral part of fitness because they remove decision making from the equation. The human brain is efficient. It is constantly looking for ways to save effort, and because of this, it will automatically turn almost any routine into a habit. Think about how powerful that notion is. If you're struggling to make time for your workouts or trying to resist bad food. Once you make the conscious choice that practice it enough times to make a routine, your brain takes over from there and it automatically turns it into a habit. If 40% of our life is automated, we should strive to make fitness part of that 40% by adding it to our daily habits. I started working out in the mornings in 2003 long before I got serious about fitness. I was definitely not a morning person. I don't think anyone actually is. But I did it long enough that my brain automated the process and I stopped dreading those wake up calls. Early morning workouts became part of my morning routine, kind of like brushing my teeth. In fact, on the days where I missed working out, I felt like my whole day was throw enough like I had forgotten to brush my teeth. I like early morning workouts because that leaves no room for excuses. When most people start a fitness program, it's not laziness or a lack of motivation that derails them. It's life. Life simply gets in the way. Maybe the quick, happy hour drink with your boss somehow became 10 or you have a family member's birthday to attend or your best friend is dropping in town. Whatever it is, you can't control how you spend your time after work. But what you can control is did our that you wake up and they could always be. One hour earlier, when I made the shift, I found motivation, the fact that if I accomplished nothing else the rest of the entire day, at least I got my work on it. I also found that by working out in the mornings by the time I got to work, I was so charged up due to my work out that my mind was already firing on all cylinders. Early workouts allow you to jump start your day and make fitness a priority. You'll find that life rarely gets in the way when you wake up early, another waking up early socks. The good news is that it gets easier every time you do it, because your brain is working hard to automate that as a habit. Here's one of my favorite quotes of all time, one that helps me get through even the biggest of temptations, and it's by Neil Maxwell. It goes like this. Never give up what you want the most for what you want today. I don't want you to give up your goal of that shredded six pack. Look for what you want today, Whether it's an extra hour of sleep, a slice of pizza or drinks after work. Temporary satisfaction is not worth the setback caused by indulgence. Discipline is difficult to wrangle at first, but it's too important to this program for you not to fight the battle with yourself. You can train yourself to be more discipline, just like you can train to strengthen your muscles. Because discipline is also have it. It gets easier the longer you practice it going to the gym counting calories, Tracking your Mac rose Intermittent fasting all requires a high level of discipline. When you train yourself to stick with this program, block out those temporary distractions. Your life is gonna improve dramatically, but let's face it, we're not all robots here. If you're struggling with this plant or despairing because your new six pack seems so far away, I find it helps to have some rewards along the way. It's difficult to have only one bigger and reward and keep working at it because, quite frankly, we all crave occasional rewards for all our hard work. Along the way, these little victories validate our efforts and refuel our motivation. Tank Hacker Fitness provides three types of rewards. Physical, psychological, an emotional. The physical reward comes in the form of calorie cycling, basically, as I'll explain later on workout days to get to eat more than unrest days, I actually encourage you after your workout to include a cheat element in your first meal, Whether it's something sweet or some particular food that you like, you still need to track that particular item. But cheat elements are better for long term sustainability of the program than just going cold turkey. From the very start, my cheat omen is approaching bar, so that's my physical reward. The second kind of reward psychological comes from tracking your workouts when it comes to training their a few things that feel better than successfully hitting that last rep of your work set. Tracking every lift you do create such a big sense of accomplishment when you're able to see your forward progress week after week you're not going to know if you don't track it, though, beyond being key to your success with hack your fitness and the source of your psychological reward, tracking will motivate you to rebound if you have a bad work out or a bad week. The ultimate reward comes when you reach the end of your goal. Along the way, you'll feel an incredible sense of pride and accomplishment when people who haven't seen you in a while stop you and say, Hey, you look like you've lost a lot of weight or you look amazing. This type of social affirmation makes you feel great because you put in all the hard work and people are noticing. Now you have to appreciate moments like these and celebrate these victories along the way. Count your weekly accomplishments as rewards and celebrate them wholeheartedly. If you reframe your progress like this, these milestones will inspire you along the way 9. Build a Fitness Foundation: exercise is about so much more than the physical result you get from it. I didn't realize this until I had a lengthy phone call with Dr John Radi after reading his book called Spark, Dr Radi scientifically proves in this book that when you exercise, you work more nerve cells in your brain than during any other human activity. In essence, exercise makes you smarter, and it directly affects your future potential for success. Tony Robbins likes to say success leaves clues when he studies the habits of successful people. Do you know which habit that Robin sees more than any other? That's right. A commitment to fitness President Obama, Like a lot of the president's works out often. And in the mornings, Mark Cuban gets in at least an hour of cardio every day or prize. A fan of yoga and even Warren Buffett works out so it can continue drinking. Coca Cola Fitness is what I call a keystone habit that will trigger change in many other areas of your life. For example, an exercise routine can help you cut out bad habits like smoking. When you begin to see your body change due to exercise, you're going to automatically want to eat better so you don't undo all that hard work. Busy entrepreneur. Swear by fitness as the number one daily productivity hack. Start your morning with exercise and you'll be more productive and better organized for the rest of your day. The benefits to your body Don't end with your abs. When you're leaner and stronger, you just operate better as a human being. You can lift a suitcase easier because you've spent time dead lifting in the gym, and that movement mimics lifting a suitcase. It's not an exaggeration to say that fitness causes improvement in every area of your life . This program last for 12 weeks, but hack your fitness is something you'll do for the rest of your life. If you're not eating the right food, I'm gonna educate you on what you can eat and what you should be eating. When someone asked how your diet is going, you'll describe to them your way of eating for life. Proper Nutrition doesn't adhere to a timeframe, nor does it take vacation during the summer around the holidays. I want you to try and let go of the mentality that diets are a temporary thing. How long has your diet? We hear this question being asked all the time, and the answer is usually something like I'm off carbs this month. There's no bigger impediment to maintaining your desired level of fitness than this. Pick it up and put it down line set results simply don't last when you drop a diet and go back to your old eating like you did before. Without the focus on maintenance and longevity, he better believe those love handles will be coming back with a vengeance. Fortunately for you, we live in an age where it's cool to be fit. If you can wrap your mind around the idea of this program as a lifestyle change, you'll find your chances of success are much higher. I lived in New York City over a decade ago, and fitness had not quite burst on the scene like it has today. Back then, it was much easier to succumb to social pressure if you were trying to eat healthy or cut out drinking out the whole. Now they're groups. You can join that support you and message boards online filled with encouragement. Social media and smartphones have changed the fitness world forever, with sheer volume of pictures being posted online every day at Instagram Snapchat and are universal acceptance of selfies. There now exists. Social pressures look good, people are vain and they want to look good and all the photos they send out. Not everyone is capable of this mindset shift. But for those who are able to make this fundamental shift in their mind, they will truly be successful. Like I said, you don't get shredded overnight. There's no lottery. You can win to get lean results required time in patients. You must be mentally sharp and embrace both sides of this endeavor physical and mental. Once you make an emotional investment tied to a strong visual goal, automate your life with habits and work rewards into a system of strict discipline. Your lifestyle and fitness will transform in no time. Congratulations. You made it through the first module, the psychology of fitness. Now, before we dive into model to on nutrition, I want to share with you my first fitness wake up call. Back in 2008 after the company I was working for went bankrupt during the global financial crisis, I found I had a lot of free time on my hands, so I decided that that was the time when I was gonna make a firm commitment to fitness. The first book I stumbled upon was called Burn the Fat Feed the Muscle by Tom Venuto. This book was actually my first attempt at trying to educate myself on the nutrition side of things. Prior to that, I only focused on the tactics of working out and what I should be doing at the gym to beat this slow metabolism. I thought I had my knowledge of nutrition was essentially colors in calories. Out. I thought I could out work my diet by simply burning more calories than I consumed. After all, it was basic math, right for that first period of my fitness life. That was my only belief. Burn the fat feed. The muscle was a total paradigm shift for me. I realized rather quickly that I knew nothing about diet nutrition. When I came to the conclusion that 85% of fitness is diet and 15% only is exercise. I saw my failures in a whole new light by focusing only on exercise. I was totally ignoring the part of the equation that could lead me to success. No wonder I gained weight while I was working out. I was only doing 15% of the work. The following summer, I finally managed to drop down a single digit body fat prior to a beach vacation that my wife and I took. I did this by essentially cheating the system. I cut my caloric intake for six weeks, eight super clean, didn't drink any booze at all and did insane cardio workout six days a week. It worked, but I was exhausted. After six weeks, we find it took our beautification, and I look great for the first day. Then I quickly adopted that eating and drinking habits of inmate coming out of prison. By the end of the trip, I bounced back to 15% body fat. No sooner had achieved the holy Grail of single digit body fat that lose it in a heartbeat over a few political waters at the beach. But this is how I thought that my life would be. I work my butt off to get ripped for beach vacation, eat a 1,000,000 Kallis in the trip and then rebound horribly when I came back. The literature I was reading at the time supported this belief. Everyone from fitness professionals to body builders said that getting down the single digit body fat was impossible and the process would be very miserable. They said, You better like land food like dried chicken breast because that's all you're gonna get to eat. And if you don't like cardio, you have no chance of success. You can see now why this portion of my fitness journey was miserable. I was convinced that long term, single digit body fat was a pipe dream. If bodybuilders couldn't maintain that level after competitions, what chance did I have? Don't worry, Hack your fitness is the happy ending. After years and years of frustrations, false starts and nearly giving up more times than I can remember, the time has come to finally kiss your frustration goodbye and dive into the specifics of the program that's gonna change your life. Now here's your homework assignment. Before we jump into module to on nutrition, I want you to take some time and really dig into your own psychology and why you joined this programme to begin with. Use the worship that I've provided. Answer the following questions. It's important to physically write these down so you can come back and refer to them over the next 12 weeks and stay focused. Lesson number one. What is your trigger? Why do you really want to get fit? Write it down. Question Number two clearly defined your goal. What is the goal you want to achieve? Be as specific as possible. A certain weight, body fat percentage or strength? Gold Question. Number three. Record your video tape. What scene vividly describes success in fitness to You. Find a picture and played out in your head again and again, the more specific, the better. Question Number four. Identify your physical reward. What cheat, element or treat You want to incorporate into your program to help you celebrate the small victories along the way. Mine was a quest protein bar, but each person's is different. Question number five. Commit to making a last time change, take a before photo of yourself and documented. Document your starting point. Share it with someone, or even put it on social media. If you want, know that this is the last time you will ever look like this