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Hey Legacy Lifters,

Welcome to this week's edition of The Standard: The Disciplined Road To Building Stronger Kingdom Men.

It's not enough to wait until the time is right to start getting ready.

If you wait to get ready, it might be too late when your opportunity comes.

The standard is to stay ready: physically, mentally, and spiritually.

Below you'll see this covered across the physical - mental - spiritual pillars below as BUILD - RENEW - TRANSFORM.

Neither one is enough on its own. Yet it's also impossible to have one without the other.

If you're ready to stretch yourself to a higher standard, stick around to answer that call alongside other growth minded men looking to get physically, mentally, and spiritually fit.

All it takes is one decision to change the future for yourself and your family.

Read it. Pick one thing that resonates. And go take action on it ⬇️

💪 BUILD [Overtraining]

How Do You Know If You Are Overtraining?

Despite only working out 3x/week, I feel like my body is on the verge of overtraining.

There's a few reasons for that, and I want to explain:

1) What leads to overtraining

2) How to know if you're overtraining

Overtraining is multi-factorial.

That basically means there is a lot that goes into if you're overtraining or not.

And it involves a lot more than the workouts that you're doing.

Training too little is a problem. Training too much is a problem. Both will lead to poor results.

This is what I spend a lot of time fine tuning with clients.

Even though my overall workout volume is low, probably lower than it's been in several years, I still feel like I'm on the verge of overtraining at this time.

Here are some general factors that can lead to overtraining:

• Let's start with the obvious. Too much working out and too little recovery. This can take many forms:
  
  • Not enough rest days
  • Training the same body part too many days
  • Mixing too many modalities (ex: heavy lifting with HIIT workouts or long distance running)
  • Too little recovery can also happen if you have an active lifestyle (ex: you also participate in recreational sports on your 'off' days or you have a physically demanding job)
• Chronic dieting
• Poor sleep
• Increased stress (physical, emotional, or psychological)
• Chronic injury or health issues

For me personally, I've recently stepped into some uncharted territory.

Over the past couple of years, my weight has typically settled around 195-200 lbs. That's probably where I'm most comfortable to maintain with very little effort.

Since February, I'm down from 195 lbs to under 180 lbs (my average weight was 179 lbs last week, a weight I haven't been at since high school)

To be honest, with the protocol I've created and I have been following, it has been fairly effortless.

I don't say that boastfully, or with a false sense of humility.

It hasn't been easy, and it's required discipline and hard work, but I've only had to drop my calories one time in the past 4 months (and not by a large amount) while performing about 12 exercises per week.

And up until the last few pounds of fat lost my strength numbers were all increasing.

These past couple of weeks, my leg strength has been very hard to hold onto. It turns out trying to rep out 360 lbs on a back squat is a lot easier at 195 lbs than it is at 180 lbs.

Here are some lessons I've learned about overtraining during this cut:

• Trying to add any extra workout volume has been extremely difficult. I tried to follow a similar Murph training program that I followed the year before, but it left my body feeling wrecked and beat up. However, despite not finishing the training program, I was still able to go out and crush the workout. That's one of the cool things that happens when you stay ready...instead of having to get ready (this is also why I've been able to do things like finish a 100 mile ultramarathon with only 3 months of training)
• I've had to decrease volume and modify my lifts. Deadlifting and squatting 1x/week was no problem a month ago. Now I'm finding better results with less frequent heavy deadlift and squat sessions (due to the taxing nature of the lifts). I'm also finding better results with cutting down the amount of sets I perform on my accessory work. While this all seems counterintuitive, less training stress is leading to better results for me.
• I've realized how much other factors effect overtraining. I'm not any less fit - but the following factors are likely the main contributors for not being able to handle as much workout volume:
  • I've been in a calorie deficit for ~16 weeks straight at this point. This is a long time to be cutting calories. It hasn't effected me until the past couple of weeks, but if I continue to feel the way I have been I'll have to decide either to modify workouts further or modify my calorie needs/goals.
  • I'm guessing I'm now under 10% body fat (or pretty close). Believe it or not, your body doesn't want you to burn fat to the point of seeing your abs. 
  • My sleep quality is not great. We have 2 kids under the age of 3 years old. You can probably guess why.

Because of how many factors are involved, it's important to realize that there is no exact formula when it comes to overtraining.

I've been training long enough to have a 'feel' for when I'm getting close to the point of overtraining.

My nervous system and performance inside (and outside) of the gym takes a hit.

You just feel 'off'

You can push into that a little bit, but if you push for too long - your body will start to push back.

This is not an exclusive list, but here are some signs that you might be overtraining:

• You never feel recovered by the next workout
• You're numbers or performance in the gym are actually getting worse despite training more
• Your energy is tanking or you're having trouble getting out of bed
• You're more irritable or anxious than usual
• Your sex drive is low
• You find yourself getting injured or sick more often

TL/DR: Be aware of the above signs of overtraining, and make adjustments as needed. It's important to understand overtraining is dependent on several factors outside of training. If you are more stressed, sleeping poorly, or cutting calories - your risk for overtraining might be higher. It's okay to intentionally push into overtraining for certain periods of time, but if you push for too long your body will start to push back.

🧠 RENEW [Guardrails]

Why Willpower Is Weak (And A Better Way To Be Disciplined)

I can be a little 'robotic' at times 🤖🦾

That quality to be consistent and take action regardless of how I feel can be great for fitness goals, but not so much when it comes to being flexible in other areas of life

But people see my consistency and often ask "how do you have so much willpower?"

Believe it or not...I don't. 

My willpower is actually very low. Maybe even lower than yours.

And here's why:

If I'm not careful, I can easily eat a whole pizza or throw back a couple pints of ice cream without flinching.

I've gained over 10 lbs on a vacation or in a couple weeks of reckless eating on multiple occasions.

Probably more than I would care to count.

After enough frustration and guilt around this, I've decided relying on willpower is not the way to go.

Over the years I've learned to use the little willpower I have to get started, knowing that it doesn't take nearly as much momentum once you get going.

Instead of relying on willpower, I've learned to leverage a concept I call 'guardrails'

Similar to driving down the highway, guardrails provide me safety and guidance.

They keep me on track with my goals.

They make me appear disciplined, when in reality I just make the decisions that I want to be making ahead of time

And then the most important part:

I follow through. I don't waste all my willpower asking "should I do this, or should I not?" when the time comes

What this really provides is freedom

You'd be amazed at how much time and energy is wasted trying to decide what to eat, if you should workout, or when you should go to bed or wake up.

I'm not saying you need to be robotic like me (I could sure use more variety in my life, thank God for my wife to help me with that)

But I think most people would benefit from having some guardrails to keep them from completely veering off the highway.

It's not one slip up that hurts people in their nutrition or workouts, but it's the big binges, weeks of missing the gym, and 'screw it' mentalities that sabotage your goals the most.

So instead of relying on willpower, consider establishing some guardrails that you can decide you're going to stick to ahead of time.

You can make your own that fit your preferences and goals, but for some ideas here are some guardrails I regularly use (and how I use them):

• Tracking my calories 📊: I don't track every calorie I eat, year round, all the time. I don't think that's a way to live life. But if I have a specific goal, you better believe I'm tracking calories more consistently. If I feel like I'm getting off track, I'll use calorie tracking as a way to build awareness and accountability.
• Intermittent fasting 🍽️: This is one of my favorite strategies to keep me on track. It's not a special diet 'hack' that everyone needs to follow, but most men I coach thrive with intermittent fasting. I don't think rigid rules are necessary here when it comes to when you can eat (or can't eat). Most men I know tend to thrive with avoiding eating at least 1-2 hours before bed, and then waiting 4-6 hours after waking before having their first meal. This is an easy guardrail that avoids eating too much during the day, it frees up mental space, and tends to provide more stable energy levels and cravings.
• Simple + consistent 🥦🥕🐔: 90% of the time my first meal of the day is exactly the same. Robotic? Maybe. But I know it's 1) high in protein and sets me up for success with my calories/macros, 2) it keeps me satisfied and minimizes cravings, 3) I genuinely look forward to it, and 4) it frees up so much energy trying to decide what to eat. Maybe that sounds terrible to you - that's fine. But consider having 2 or 3 meals you know you enjoy and support your goals, and rotate through those throughout the week.
• Make healthy food easy to access (and unhealthy food harder to access) 👨🏼‍🍳: This one is simple, and it seems to be a basic law of human nature. Make what you want to be eating more of very easy to eat, and make what you know you probably shouldn't be eating harder to eat. This means having fruits and vegetables already washed/prepped and ready to go. This means having your protein sources cooked up and ready to go. This might mean meal planning ahead of time. On the other side, it means keeping certain snacks out of sight (or out of the house all together).
• Limit snacking alone or when distracted 🤫: This is a surprising behavioral strategy that can work wonders for your fitness goals. Have you ever noticed that your unhealthy eating patterns are probably linked to being alone, distracted, or stressed? Deciding not to snack when you're alone, distracted, or stressed would probably solve a lot of people's weight issues on its own. Don't ignore the importance of setting some guardrails around unhealthy behavioral/emotional patterns you have.
• Have a plan around social situations 🥳: I may be weird, but I try to go into as many social situations as I can with at least some plan. I've grown over the years to let go of a lot of the control and stress around this, but giving myself a free for all at a social setting has never worked well for me or my goals. Instead, I might plan ahead by eating some protein beforehand (knowing that protein is usually limited at social gatherings, and to not go somewhere on an empty stomach), 'budgeting' a little more calories when I know I'll be eating more (by eating slightly less that day or that week), or making decisions ahead of time (ex: I want to have a drink or two, but I don't need to have dessert)
• Only order (or make) what I'm okay eating 🥡: Maybe you're different from me. Maybe you can easily stop eating when you're 'comfortably full'. I come from a family of 3 boys, and if you didn't eat fast and empty your plate - you were out of luck. I'm still working on this one, but I also don't fight my natural tendencies as I grow in this area. Instead of ordering food and assuming I'll have the willpower to stop eating - I'll order/prep/cook the amount of food I'm comfortable eating. That means not going back for seconds, not leaving a whole pizza or pint of ice cream in front of me, or eating peanut butter straight out the jar (if you know, you know)
• Pass on the bread 🥖: this could probably be a cool metaphor, and I'm sure you can apply this to other areas of your life, but I literally mean passing on the bread. I'm not saying I don't ever eat bread - but when I go to a restaurant it's already decided ahead of time that I'm not eating the dang bread or warm rolls with butter they always bring out. You don't know how many thousands of calories this decision alone has saved me over my life (maybe millions, or billions, who knows)
• Avoid slippery slopes ⛷️: You probably know what things you should avoid. Those things that lead to a binge out, leave you feeling like garbage, or cause any kind of 'screw it' mentality. For example, I try to limit mixing alcohol and sugar. Not much good has ever come from drinking and then going hard on some dessert. There are other things I just need to be careful with, like having a whole batch of warm cookies around and a pint of ice cream just lying around. Or starting my day with a high sugar/carb breakfast. Know what things you need to limit to special occasions.

These are guardrails that I personally use. These guardrails required some willpower initially to implement, but now these are things I mostly do without thinking about it.

I call this 'deciding before the test'

When the time comes, I'm not caught trying to make up my mind and rely on willpower.

What guardrails can you build into your life that will help you live a more disciplined life?

⚔️ TRANSFORM [Small Compromises]

Are You Letting Small Compromises Turn Into Big Problems?

“There is a way that seems right to a man, but its end is the way of death” - Proverbs 14:12 (NKJV)

As men, we can get good at justifying things, often without even realizing it.

I hear statements all the time like…

“I know I should focus more on my health, but I really don’t have the time right now to commit to it”

“I know ____ isn’t the healthiest thing for me, but at least it’s not _____”

“I’d love to commit, but things are tight right now”

“Sure I’ve gained a little weight, but it’s not that much and it’s not like I’m 20 years old anymore”

If you’re not careful, you can tell yourself reasons in any area of your life for why you can or why you can’t have something. While you can talk yourself into why this seems right to you, the Bible says that its end is the way of death.

These little justifications can slowly rob you of the best things that your life has to offer. These small compromises can cause you to settle for less than your best. They can slowly move you further from the man you were meant to be. These small compromises are what the Bible refers to as little foxes.

Catch for us the foxes, the little foxes that ruin the vineyards, our vineyards that are in bloom - Song of Solomon 2:15 (NIV)

Where are you settling or compromising?

Where are you making excuses?

Where are you letting the enemy slip into your own life and keep you playing small?

Your enemy the devil prowls around like a roaring lion looking for someone to devour - 1 Peter 5:8 (NIV)

It’s important to acknowledge that there is spiritual warfare at play. Warfare that is trying to steal from you the very best that God has for you.

And the best way the enemy can do this is by attacking your character.

Losing money, losing your health, or losing your job will not break you if your character is strong. But if you make enough small compromises, which opens the door to bigger compromises, your character can be ruined and you can lose everything.

One small compromise leads to another. It’s the little foxes that ruin the vineyard. But that doesn’t mean that you’re not in control.

When Jesus died on the cross, He took away the power of sin and death. So with confidence, you can “resist the devil, and he will flee from you” - James 4:7 (NIV)

How do you resist the attacks?

“Be watchful, stand firm in the faith, act like men, be strong” - 1 Corinthians 16:13 (ESV)

Be watchful: you can’t fight a battle if you're not even aware that there is a battle happening. You have a responsibility to be aware of the areas you’re compromising if you want to keep them from becoming a bigger problem. It’s no longer okay to simply turn a blind eye when you’re called to keep watch over your own life and the lives of those around you.

Stand firm in the faith: being aware of the battles in front of you doesn’t make the battle easier. When you’re under attack and fighting resistance in an area you’re trying to improve in, you know you’re on the right track. You never feel resistance or challenge unless you’re doing something that is worthwhile. But standing firm means armoring up and digging your heels in, bracing yourself for the battle ahead.

Act like men: this means not making excuses, complaining, passing the blame elsewhere, or taking the easy route when you know the difficult route is the one you need to pass through. Take responsibility for the areas you’ve settled in, the compromises or mistakes you’ve made, and lead with integrity.

Be strong: you have a call to be strong inside and out. When you lead with strength, you protect those around you and set the example for other men.

Where do you need to step up?

Where do you need to quit making excuses or ignoring an areas that you know you need to start fighting for?

If you want the very best for your own life and the lives around you, it will require you to take ownership and take a stand.

No one said it would be easy, but I guarantee you it will be worth it.

Be The Standard,

Dave

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