Episode 137. 17 Must-Have Principles for Physique Transformation

Episode 137. 17 Must-Have Principles for Physique Transformation

★★★★★
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Show Notes

Scott opens up and shares his list of 17 foundational conditions and habits necessary for anyone who’s truly serious about transforming their physique.

Too many people major in minor details. Don’t focus on incidentals; principles deal with foundational topics. These following principles support a program but are not the program itself.

 

You must have…

  1. A penchant to work toward your goal with a work ethic greater than the one you have now.
  2. A will-do attitude, not a can-do attitude. Are you a doer?
  3. A sense of resilience over a sense of illusion. You’ll need to deal with challenge life throws at you.
  4. A desire for preparation.
  5. Simple mantras to recite to yourself. Example: Quitters never win and winners never quit. Find a short saying that grounds you.
  6. Ownership and responsibility for the process and the goal. Blame = B-Lame.
  7. A positive, productive, constructive attitude.
  8. Deeper dedication that extends beyond convenience. True dedication shows up when obstacles appear. Actual vs. fantasy dedication.
  9. A belief in yourself.
  10. A developed sense of pragmatism. Ignore gimmicks and claims of quick fixes. If it doesn’t feel like work, it won’t work.  Be real about what’s required to achieve your goal. If you expect a lot for yourself, expect a lot from yourself.
  11. Self-discipline as a foundation, applied daily.
  12. More humility than pride. Proverbs says pride goes before a fall. There will always be others who are better than you.
  13. A plan, including a contingency plan. Should be common sense, but common sense isn’t all that common.
  14. A healthy perspective on circumstances and on doing little things well. Doing little things well will help you do the big things right.
  15. Higher standards for the task at hand. Extraordinary achievements require extraordinary efforts.
  16. A healthy, mature approach to mistakes, including learning lessons from your mistakes.
  17. An “I want to earn it” approach, as opposed to “I want to have it”.

Go even deeper by checking Scott’s book How to Train for a Better Physique.

 

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Episode 136. A Conversation with Coach Dan Garner

Episode 136. A Conversation with Coach Dan Garner

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Show Notes

Strength coach and nutrition specialist Dan Garner joins Scott for a conversation about the fitness and nutrition industry, coaching, and what differentiates true experts from the pretenders.

 

“A great coach aligns talents with systems.” – Dan Garner

  • Dan is co-founder of Hockeytraining.com and owner-operator of Team Garner, Incorporated. He began his career as a base level personal trainer at Gold’s Gym.
  • Dan’s clientele includes young, old, and average people looking to get fit, as well as top business executives, athletes in the NHL, NFL, UFC, and MLB. Among his clientele are Super Bowl champs and UFC world title holders.
  • It’s a crazy world [in the fitness and diet industry.] Someone always wants to take credit for someone else’s work.
  • In a lot of cases, a great athlete can make a bad coach look good, because the great athlete was always going to be good. The coach overstates their importance to the process. On the other hand, a great coach can elevate the performance of an average athlete.
  • A great coach can unlock “dormant performance.”
  • Slotting the athlete into the right system allows their dormant performance to be unlocked and their potential to be realized.
  • The online world of fitness and nutrition can be very confusing and misleading to the average person.
  • Someone with a large online following can be respected as an expert, even if they’re not truly authoritative.
  • Dan travels around the world to speak on fitness and nutrition, and can do so without notes [because he actually possesses the knowledge.] Some so-called experts with huge followings—who do an Instagram post or two a week—never present, because they’re insecure about defending what they know in a live public forum.
  • Repeat a message often enough, and it becomes a version of the truth, aka “alternative facts.”
  • Scientific studies can be misleading. Some scientific studies are performed solely to market a new product. Ask: where is the balance of the research leaning?
  • Scott shared a story of a successful fat burner that grossed $450M: Nine studies were commissioned to prove effectiveness; seven showed no effect; one showed it “may” contribute to fat loss.

 

More coaching wisdom, in 25 words or less:

  • People love to hear good things about their bad habits.
  • Bind yourself to someone who truly wants to help, and doesn’t have a hidden agenda.
  • Beware the expert who’s selling supplements.
  • Sometimes, failure is the fault of the client.
  • The difference between a programmer and a coach is that the programmer coaches the routine, and the other coaches the whole person.
  • Sustainability of a program should always be in the background. Move the client toward [positive] lifestyle change.
  • Being jacked-up doesn’t mean you know anything [about training].
  • We should look toward people don’t have a “before” picture, because they’ve always looked good.

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Episode 135. How to Never Fail on a Diet Again

Episode 135. How to Never Fail on a Diet Again

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Show Notes

It’s no secret that dieting is a popular New Year’s resolution. It’s also no secret that many people fail to achieve their diet goals. Scott shares a proven approach to dieting that leads to long-term success.

 

“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”
Paul “Bear” Bryant

  • There are no magic diet pills, or workout programs.
  • It’s not about can you do it. It’s about will you do it.
  • Making the diet about the “numbers” leads to failure. Instead, make it about character development.
  • Character is why some succeed and some fail.

“Character is a set of dispositions, desires and habits that are slowly engraved.” – David Brooks, The Road to Character

  • We tend to eat how we live, and we tend to live how we eat.
  • Cheating on your diet is just cheating on yourself.
  • Commit to yourself, not to a diet.
  • Treat yourself like you are someone worth taking care of and committing to, then act accordingly.
  • The more difficult the [diet] rules, the harder the diet will be to adhere to.
  • Invest in following rules which are grounded in a set of principles.
  • Escape the battle mindset: battling cravings, or battling hunger.
  • More backbone. Less wishbone.

“We are what we repeatedly do. Excellence is not an act, but a habit.” – Aristotle

 

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Episode 134. The Value of Mono-Meals

Episode 134. The Value of Mono-Meals

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Show Notes

One food. All meals. Several days. The Coach outlines the benefits and guidelines of “mono-meals”:  a single food eaten as an entire meal for a few days as a healthy, convenience, gimmick-free weight-control method.

 

Diet doesn’t need to be complicated. This is a simple approach.

 

Benefits

  • Convenient
  • No number-crunching of calories or macros.
  • Simplifies life and approach to diet.
  • Great way to kickstart a weight loss program and begin an ongoing healthy diet strategy. Not a gimmick.
  • Terrific for people who are not in control of their own schedules, like business travelers.
  • Can jumpstart a weight-loss program.

Two reasons mono-meals work well

1) Aid digestion.

2) Re-connects you to your biofeedback: hunger-satiety feedback loops.  Forces eating only when hungry.

 

 

Guidelines

  • Limit meals to one [healthy] food and one food only for a few days (nine days up to as long as three weeks.)
  • Select whole foods that are unprocessed and nutrient-dense. Good choices would be:
    • Brown rice.
    • Potatoes or sweet potatoes.
    • Roasted, unsalted nuts.
    • Soft fruits like bananas. During a recent business trip, Scott ate seven to nine bananas for lunch each day.
  • Broccoli, carrots, or other fibrous veggies would be poor choices for mono-meals because they’re not as energy-dense as the others listed.
  • Choose something that’s simple to prepare and simple to consume.
  • Eat until you’re satisfied.

 

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Episode 133. The Self-Sabotaging Mindset

Episode 133. The Self-Sabotaging Mindset

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Show Notes

 

Why and how can some people achieve then maintain physique transformation when others can’t? Scott covers characteristics of two opposite mindsets: those doomed to fail and those destined to achieve.

 

This subject is addressed in Scott’s book The Mindset of Achievement”, which can be found for free on his website, scottabelfitness.com.

 

 

 

Quality of mindset determines quality of behavior.

 

  • Trying to change behaviors doesn’t address the underlying mindset.

 

People who struggle with weight loss exhibit the following characteristics:

 

  • Make excuses for every scenario and condition.
  • Play the blame game. Never your fault.
  • Focus on too much on food and eating.
  • Focus on all the things you can’t have and all the foods you’re trying to deny (instead of focusing what you’re trying to include.)
  • Focus on weight instead of feeling better.
  • Become skeptical of your own ability to change.
  • Set unrealistic goals.
  • Don’t change mindset about significance of food and its proper relevance.
  • Play the “poor-me” game.
  • Are overly judgmental. See the Anti-Diet Approach.
  • The judgmental mindset often gives birth to the perfectionist mindset.
  • Unrealistic expectations and assumptions. Plateaus happen. Progress isn’t linear.
  • Focus on external circumstances instead of internal indicators of character.

 

Those successful at sustained physique transformation do these things:

 

  • Develop lifestyles that support weight maintenance.
  • Accept that weight maintenance and physique transformation is your responsibility.
  • Stop following trends and see through them.
    Stop having the mindset of sheep and adopt the mindset of shepherd.
  • Remind yourself that physique maintenance is health maintenance for life.
  • Embrace this as “what is” and not “what you want it to be”.
  • Focus on the little accomplishments, not on the sacrifices involved.
  • Use long-term imagery and visualization to counter impulses to cheat.
  • Transition from making efforts at behavior modification and more about character.
  • You notice, observe and embrace even the smallest personal victories.
  • Embrace transformation as a choice, not something forced upon you.
  • Understand the importance of positive and nurturing self-talk.
  • Avoid being judgmental. Learn from mistakes.

 

Nothing can taste as good as lean feels.

 

A few tips for a mindset of achievement:

 

  • Be habit-based and process-focused.
  • Until you change your mind, you’ll never change your habits.
  • Taking care of your physique should be like brushing your teeth.
  • Plant seeds of faith, not seeds of doubt.
  • Remember: The process is the goal and the goal is the process.

 

When you change the way you look at things, the way you look at things will change.

 

 

 

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