Jocko’s 9 Rules to Lose Weight and Get Motivated NO MATTER WHAT
13 Jul 2024 (2 months ago)
Intro
- Jocko Willink discusses his approach to setting his mind right to accomplish tasks, even when he doesn't feel like doing them.
Doing What You Don't Want To Do
- Willink emphasizes the importance of taking action and avoiding overthinking or rationalizing why something shouldn't be done.
- He suggests that if something needs to be done, it's best to just do it, even if it's difficult or uncomfortable.
- Willink acknowledges that injuries may require modifications, but he still encourages movement and staying active to the extent possible.
- He questions why people accumulate reasons not to do things as they age, contrasting it with the straightforward approach of children.
Create
- Willink promotes Create creatine gummies, offering a 50% discount.
- He highlights the benefits of creatine for preserving muscle mass during a caloric deficit and mentions the gummies' convenience for micro-dosing throughout the day.
- Willink notes that the gummies help avoid water retention associated with larger single doses of creatine.
Making Excuses vs Knowing When You Need Rest
- Overtraining is rare for recreational athletes, so don't make excuses for skipping workouts.
- If you feel overtrained or have an injury, take a rest day instead of skipping a workout.
- Most of the time, people who don't feel like working out will feel better during and after the workout.
- Push yourself through moments of weakness to experience the benefits of completing the task, but avoid pushing yourself to the point of injury.
Training Intensity
- Intensity training is important for physical and mental strength.
- Pushing yourself to your capacity and reaching failure is crucial.
- Not pushing yourself regularly can lead to a habit of not being able to push yourself.
- Intensity training involves both strength and cardio.
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Staying in the Present & Working Through Pain
- Jocko Willink developed a different relationship with pain, allowing him to discern between helpful and harmful pain.
- During SEAL training, Jocko accepted and even enjoyed the pain and suffering, finding motivation in pushing forward while others quit.
- Jocko realized that he could choose to push through challenges and make up for his other deficiencies.
- Train hard and work hard, even if you're not naturally gifted.
- Set realistic goals and work towards them one step at a time.
- Surround yourself with positive people who will support you on your journey.
- Believe in yourself and your ability to achieve your goals.
Why Jocko Joined the Military
- Jocko always wanted to be in the military, specifically carrying a machine gun and being in a commando unit.
- He was drawn to the SEAL Teams because he heard they had the toughest training and the highest casualty rate.
- Jocko expected SEAL training to be physically demanding, and it met his expectations.
- Jocko was surprised by the number of people who quit SEAL training, even strong and athletic individuals.
- The attrition rate is high and unpredictable, with no clear pattern of who will make it through.
- Training was as expected: physically demanding and challenging.
Moving Targets for Workouts vs Having a Strict Plan
- A workout plan is not always necessary, and some people prefer to go to the gym without a specific plan.
- It is important to listen to your body and do what feels right for you.
- Jocko emphasizes the importance of distinguishing between physical limitations and mental challenges when it comes to exercise.
- Instead of relying solely on plans, it's essential to teach individuals the fundamentals of nutrition and exercise so they can adapt and make informed choices even when their routine is disrupted.
- Finding a balance between having a plan and being flexible is crucial to maintaining consistency and achieving fitness goals.
- Training first thing in the morning can be challenging but effective for many people.
Training in the AM vs PM
- Prefers working out in the morning to avoid distractions and ensure it gets done.
- Understands that afternoon workouts are optimal for strength training but prioritizes getting it done early.
- Sometimes adjusts workout schedule based on other priorities, such as writing or preparing for a podcast.
- Enjoys breaking up mental activity with physical activity throughout the day to maintain intensity and avoid burnout.
Finding Your Mental Threshold for a Task
- Jocko finds that he can do anything for an unlimited amount of time if he has to.
- He used to read for 10 hours straight when he was in college.
- He reads every single word that he is assigned to read in college.
- Optimally, he likes to write for an hour a day.
- He feels really good after shooting his bow for 45 minutes.
- An hour is a good amount of time for him to do something before he starts doing it because he has to.
Optimizing vs Maximizing
- Focusing on optimization can lead to overcomplication and a loss of focus on the basics, especially in fitness and business.
- Maximizing effort and consistency is more beneficial for most people than trying to optimize every detail.
- Optimization becomes more important at higher skill levels.
- Jocko believes in being well-rounded rather than specializing in one area, using the analogy of a Ferrari vs. an F350.
- Adaptability is important, and over-indexing on one thing can be detrimental.
- Optimization can sometimes be an excuse for doing the minimum amount of work and focusing too much on minutia.
- Jocko prefers maximizing the big picture and adjusting as needed, rather than being overly obsessed with optimization.
- Intermittent fasting can enhance overall well-being and performance, beyond just body composition.
Sacrificing Time With Kids
- Fathers may feel guilty about missing time with their children due to work or exercise, but historically, men have often been absent for extended periods due to wars, sailing, and exploration.
- Children have adapted to their fathers' absences and have been primarily raised by mothers during these times.
- Instead of feeling guilty, fathers should focus on providing for their families and setting a positive example by prioritizing their health and well-being.
- Waking up earlier to work out before the kids wake up or involving them in physical activities together can help fathers bond with their children while staying fit.
- Balancing work and family requires careful planning and sacrifice, but it is possible.
- Children learn the importance of priorities by observing their parents' actions.
- Skipping workouts and prioritizing family may lead to health issues and a shorter lifespan, affecting the family in the long run.
- Involving family members in workouts can be a solution to maintaining health while spending time together.
Where to Find More of Jocko's Content
- Jocko's social media: @jocko
- Jocko's companies:
- jocko fuel.com
- origin usa.com
- eon front.com