Gooooaaaallllll. Oh wait. Not soccer. My bad. But, still: goals. Goals are important.
Without goals, The Wizard of Oz = Dorothy, Aunt Em, and Toto picking boogers out of their noses. Not fun. But add the goal: getting to the Land of Oz. /gasm
Goals are the first thing you have to define. What do you want to be? Have? Capabilities?
Construction worker: get rid of chronic back pain, get lean. New father: build muscle, strength train in a time efficient way, maybe even from home. First year college student: sleep around without getting STDs.
You know, the usual.
Goals are the guide.
But goals are absofuckinglutely childish. We should rename goals for what they really are: wants.
I want a bicycle. I just want a bicycle! Whatever, make me a bicycle, clown!
Even a five year old has goals. Wanting is easy. I want a lot of stuff.
I want one million dollars. An infinite supply of peanut butter. I want to drink the finest milk stouts in the world. To deadlift 600 pounds and move like a ghost cat.
I got lots of goals.
The problem with goals. They tell you where you want to go, but they don’t tell how to get there.
Goal are Pluto. Far away. Something you want reach in the future.I want to lose fat I want to build muscle I want to trick like Rasmus Ott I want to be as mobile as Hunter Cook I want to not be such a socially awkward nerd
Go ahead. List yours. You won’t. But it’s one of those things I’m supposed to tell you to do anyway.
Now bring things closer to home.
Jupiter: what behaviors do you need to adopt in order to (eventually) reach Pluto?
I want to lose fat, so the behaviors are…Drink no calorie beverages. Eat a rich source of protein at every feeding. Replace 50% of my starch intake with vegetables.
If you don’t know the behavioral root(s) of your goal, then you’re not in the Milky Way. (Buy Big Win Fat Loss. I like money.)
But, good news…
Even if you’re selecting bass ackwards out-of-this-galaxy behaviors, it doesn’t matter (for now).Eliminate all carbohydrates. Avoid fatty foods. Go jogging every day
(but it doesn’t matter)
Don’t forget via negativa when selecting behaviors.
I’ll eat more vegetables! I’ll train more! I’ll start eating this superfood! I’ll take this supplement!
Maybe you’re better off ~
I’ll stop eating the entire jar of peanut butter at night. I’ll stop drinking sodas all day. I’ll stop in the name of love before you break my heart.
Got your list? Didn’t think so. Just pretend. It’s cool. I’m not judging. (I’m so judging.)
I’m guessing your list is full of behaviors based on the RESULT(S) you expect them to yield.
Go to the gym “x” times per week and do “y” routine because this is the best way I know of to build muscle.
But here’s the deal…
This series is about Getting Shit Done, meaning you struggle Getting Shit Done. So you’ve either tried to adopt a behavior in the past and failed, or you haven’t even mustered the magic to start doing the behavior.
Go to the gym “x” times per week and do “y” routine might be the best way you know of to build muscle, but it doesn’t jive with your psyche. Else you wouldn’t struggle Getting Shit Done.
If you struggle Getting Shit Done, there’s (probably) pain, risk, or negative emotions associated with either (a) the act of doing whatever behavior[s] you need to do, or (b) the potential outcome[s] of said behavior[s].
“pain” “risk” “negative”
Could be actual physical pain. Like delayed onset muscle soreness (DOMS). But it doesn’t have to be.
Maybe it’s the time you have to invest in the behavior(s). Maybe it’s that the things you’re eliminating (beer, cake, chips, cookies) make you happy. Maybe it’s that you’re a newbie in the gym and you don’t know how to use the equipment, which is an awkward situation (unless you have Z2B).
Maybe it’s that you’re afraid of how your friends or spouse will perceive the changes you want to make, the fear of judgement and criticism.
These are all “pains.”
wel wel wel welllllcccommeeeeee to where it all starts. Behaviors you need to start doing, but can’t. You can’t not (double negatives yo) because you actually can’t, but, rather, because you’re choosing behaviors that are too far beyond your comfort zone.
Your software that programs for risk aversion. So when faced with(a) Easier, safer, comforting thing (b) Harder, risky, discomforting thing
it’s so much easier to pick (a). And sit on the couch. And watch TV. And eat cake, chips, and cookies. And corrode into comfort.
The behaviors you’re trying to adopt are akin to walking into a lion’s den. They’re risky and uncomfortable.
perception > reality
You can’t have any pain or punishment associated with a desired behavior you want to adopt. Well. Maybe you can. But it’ll be more difficult.
Closer to home. (again)
Break the behavior(s) down even more to reduce pain, risk, negative emotions associated with them.
Don’t select behaviors assuming you’re going to bring your A game to the table every single day. THAT’S IMPOSSIBLE. /skywalker
You’ll build the best physique of your life eating only one meal per day.
If someone told me this in 2010, I wouldn’t have believed them. I couldn’t have believed them. All the mainstream diet wisdom floating through the ether…
MUSCLE WILL MELT IF YOU DON’T EAT EVERY SIX SECONDS.
TAKE THIS SUPPLEMENT WITHIN 30 SECONDS AFTER TRAINING, OTHERWISE THAT ENTIRE TWO HOURS WORTH OF TRAINING WAS ALL FOR NOTHING.
…how could it be possible?
But I should have believed them.
Sometimes I eat two meals per day. Most days I eat one meal per day.
Yes, yes, yes, and yes once more: I strength train on an empty stomach; I play ultimate frisbee on an empty stomach.
I haven’t eaten many breakfasts since January 2011. Unless, of course, it’s breakfast for dinner — my favorite.
Not saying you have to (or should) follow in my footsteps. Results aren’t guaranteed. Sanity is also subject to seesaw.
But I’m here to give you everything I can to help you decide whether or not intermittent fasting is right for you.
Got patellar tendonitis? Jumper’s knee (patellar tendonosis)? How about patellar mistracking? Chondromalacia? Or maybe your knees are just always in pain for reasons you don’t quite know yet?
I’m going to tell you two things you should know if you’re an athlete with chronic knee pain, but let’s start with a story.
You have a friend named Kong. Kong likes touching hot things. Don’t ask me why. That’s just Kong. He’s a weird guy.
You’re a good friend. You don’t want Kong to burn himself, so you get rid of every potentially hot thing in his house.
Kong lives happily ever after, right?
Not really. Because Kong is limited to a fabricated world. If he ever returns to the real world, he’s gonna’ get burned.Meaning it’s possible to live pain free in a fabricated world without really being healed. Avoiding the root of the problem ≠ fixing the problem at hand.
The root of Kong’s problem is his wacky tendency to touch hot things, not necessarily the pain he experiences as a result of his strange behavior.
Pain is just a single piece to a much larger puzzle.
So here you are.
You can’t run. You can’t jump. You can’t squat. Even standing up from the toilet makes you wince. Your knees are in shambles.
And there you are. In bed. Waiting for a miracle. Waiting for the physiology gnomes to tap your knee with a magical star wand.
Because, well, that’s everyone recommends. Rest. Rest. Rest some more. Rest. Rest. Rest. Rest. Rest.
But “rest” is the cheap answer.You can avoid the sports and activities you love and feel OK, but when you go back to them…? You get burned.
Most rehab theories are based on an arbitrary concept of being damaged one day, resting for a little bit, then being magically healed overnight.
This is true and false at the same time. Your body is amazing. It can heal itself. But as long as you still have the behaviors that forced the damage, you’re going to continually breakdown.
This is the Kong paradox.
You can eliminate the pain (feel healthy) without fixing the root of pain.
And if you continually ignore the root of the pain? Your short-term inflammation (knee pain, tendonitis) turns into long-term tissue degeneration (jumper’s knee, tendonosis).Make no mistake: pain isn’t hardcore or manly. It’s not natural. Pain is a sign that something is wrong.
The first thing you need to know is this: rest isn’t going to permanently fix your knee pain. You have to fix the root of your problem, and the root is (not surprisingly) the second thing you need to know.
You can’t make the following mistake in logic:
Thinking your knee is the thing that’s broken because the knee itself is the thing in pain.
Take a look at the pictures below. I cropped them out of some random YouTube videos.
Both of these guys are doing vertical jumps. The guy on the left claims a 30″ vertical jump. The guy on the right, 50″. (Which is very high, so let’s just say 40″ to account for internet inflation.) Honestly, the output doesn’t matter much.
Aside from the raw numbers, there’s a difference between the two:
I consider one a knee pain candidate, and the other a knee pain conqueror.
Below are more still shots from YouTube, but with NFL combine athletes (a little less random than, well, random YouTubers).
Notice how their body positions are more similar to the guy on the right in the first picture? It’s no coincidence. (Rule 39: There is no such thing as coincidence.)Now, you might be wondering, “I see the difference, but what the heck does this got to do with chronic knee pain?”
Where there’s smoke, there’s fire. You’ve heard that saying before, right? Makes sense. But if you focus on the fire, you arsonist running out of the back door and breaking for the woods.
Chronic knee pain is a global phenomenon, so you have to zoom out and see beyond the knee itself.
But before I do that, I want to tell you how I know all of this.