F4: Food, Fitness, Focus, Fat Loss - Sept 27, 2024

Happy Friday!

Today's welcome message is just a story for you to read.

Like I mentioned last week I'm constantly struggling with “what is enough?” what is this ultimate goal that I am working toward? Is it monetary? Is it a percentage of body fat? Or is time the ultimate luxury?

The Story of the Mexican Fisherman

An American investment banker was at the pier of a small coastal Mexican village when a small boat with just one fisherman docked.  Inside the small boat were several large yellowfin tuna.  The American complimented the Mexican on the quality of his fish and asked how long it took to catch them.

The Mexican replied, “only a little while.” The American then asked why didn’t he stay out longer and catch more fish? The Mexican said he had enough to support his family’s immediate needs. The American then asked, “but what do you do with the rest of your time?”

The Mexican fisherman said, “I sleep late, fish a little, play with my children, take siestas with my wife, Maria, stroll into the village each evening where I sip wine, and play guitar with my amigos.  I have a full and busy life.”

The American scoffed, “I am a Harvard MBA and could help you. You should spend more time fishing and with the proceeds, buy a bigger boat. With the proceeds from the bigger boat, you could buy several boats, eventually you would have a fleet of fishing boats. Instead of selling your catch to a middleman you would sell directly to the processor, eventually opening your own cannery. You would control the product, processing, and distribution. You would need to leave this small coastal fishing village and move to Mexico City, then LA and eventually New York City, where you will run your expanding enterprise.”

The Mexican fisherman asked, “But, how long will this all take?”

To which the American replied, “15 – 20 years.”

“But what then?” Asked the Mexican.

The American laughed and said, “That’s the best part.  When the time is right you would announce an IPO and sell your company stock to the public and become very rich, you would make millions!”

“Millions – then what?”

The American said, “Then you would retire.  Move to a small coastal fishing village where you would sleep late, fish a little, play with your kids, take siestas with your wife, stroll to the village in the evenings where you could sip wine and play your guitar with your amigos.”

F1: Food

The #1 reason that guys don't see results when they start any kind of diet or fitness program is because they're not tracking their food. Reading a nutrition label is a skill like anything else, but here is a quick guide to help you learn what to look for.

In short, pay close attention to the serving size, because if a food is high in calories generally they will lower the serving size in order to reduce the sticker shock. For example, when you learn what the actual serving size of peanut butter is, you might cry.

F2: Fitness

Using resistance bands will help you break plateaus and also challenge your muscles in new ways - expect to be more sore when swapping out cables or free weights for bands in the gym or at home. This is because bands provide variable resistance, which means the resistance increases as you move through an exercise. The more you stretch the band, the more resistance it provides. This is different from free weights, which provide constant resistance throughout an exercise. Weights can sometimes be easier as you go, such as at the top of a bicep curl.

If you’re doing a home gym, they can also replace hundred of pounds (and thousands of $$) in iron dumbbells' or plates! This is what I recommend, for less than $35 right now.  

Now for the application - here’s 33 band exercises you can do anywhere. And here’s a list of full workouts you can do with just bands!

TRIM for Men

I run an online fitness program that helps men completely change their food habits and sets them up to live longer and feel much better. Track food, get workouts, get coached - all in one app. Lose 10+ lbs in the first 7 weeks.

Check out TRIMmens.com or reply to this email to get started!

F3: Focus

One of the most powerful habit-building tips we've found comes from James Clear's "Atomic Habits": Never miss twice in a row.

Missing one day is a slip-up, but missing two days starts a new, unwanted habit.

This simple rule helps prevent setbacks from snowballing. Apply it to your workouts, nutrition, or any goal you're working towards.

F4: Fat Loss

How often should you weigh yourself? I can tell you that it's not every day. Your weight loss, even if you're on a cutting diet, can look like a stock price over time.

I suggest weighing yourself once a week at the exact same time. I like to do it first thing in the morning after I use the bathroom, but before I've taken in any water. I'm also paying attention to what I eat the night before — you won't want to have a big meal late and then weigh yourself in the morning. Not because you're trying to game the system, but because in the following weeks you might not have that late meal. Consistency is key.

Until next week,

Bill Yackey
Head Men’s Trainer, TRIMforMEN
ISSA Certified Personal Trainer
Marketer, musician, dad, etc.

p.s. The opposite of fast fashion