I guess a part of the reason for working out is so people should want to have sex with you. Let’s just go ahead and say it. Because the whole point of exercising is to look a certain way and gain confidence in ourselves, I would think. We also want to feel better too of course but there is nothing wrong with wanting to firm our body up. Some people may think otherwise and that’s fine. People can think what they want so long as they agree with me.
We work out so we get stronger and better and more sexy. We hope that after working out a while people will look at us and think, “That person is of noticeable pulchritude. I should like to have them.” Now that will not always happen and even if it never happens, well that is fine. Because like I said there are other reasons for working out aside from looking your best. Like how some people do it to be healthy, or whatever.
Working out is a skill and like any skill, we get better at it through Repetition and Resistance, by doing reps and adding weight. We also want to look at exercise through a less is more kind of way of looking at it, since any workout will get better in direct extent to the number of things you can leave out of it that shouldn’t be there. What I mean is the secret to an effective workout is to strip it down to its fewest, most fundamental components, and leave it at that.
Exercising should be simple and basic and fun. If you like your workout, you will stick with it. But it also needs to be a useful workout, because if it isn’t a useful workout, you won’t stick with it. You need to see results in order to want to keep going. And by being minimalistic with our approach we can actually get a lot better results that way.
Minimalism is doing the least you need you need in order to reach a goal. So what the minimalist tries to do is be effective and efficient, and at the same time, actually. They try to do the right things and to do them in a way that is right. “They” being the minimalist. And when you think about it this really does make a lot of sense. Like, why would you want to be anything other than a minimalist?
So one of the best ways to set up an exercise program is to spend most of your time in the extremes. Because when it comes to exercise there are all kinds of ways you can do it. Some exercise is hard and some is easy and there is some in the middle. But what I would say is if you want the best results, you should spend most of your time doing exercise that is either hard or easy and to not spend all that much time in the middle, really.
You are better off walking and strength training than you are if you just run all the time.
Now, I am not against “cardio,” if that is what you are thinking. Because some people will not be so sure about this, and say, “Hmm, that Pat guy, I wonder if he is against cardio.”
I am not against cardio.
Walking is cardio. And so is strength training depending on how you do it. And all I am saying is if you want the best return for the amount you put in, then most of your time should not be spent on a treadmill, is all. You should actually be lifting weights. Repetition and Resistance.
The Pat Flynn Pyramid of Acquiring Noticeable Pulchritude Through Physical Exercise Plan.
I put this pyramid together to help show you what a good exercise program should look like. The idea is what’s at the bottom, you do more of and what’s at the top, you do some of but not as much. Low intensity is walking and just taking as many steps as you can in a day. That you want to do everyday. “That” being low intensity.
Strength training is the heavy lifting and what not. And metabolic conditioning is anything that is sort of like a sprint.
A Workout Plan That Increases Sex Appeal
Brisk Walking. Daily. 20 – 60 minutes.
Strength Training. 3x/week. 20 – 60 minutes. Keep reps low and weight high. Consistency is king.
A1: Front Squat. 2 sets x 5 reps @ 7rm. 3 sets x 8 reps @ 12rm.
B1: Pull-up. 3 x 2, 2, 2 (10 second pause between each cluster of 2) @ 5rm.
B2: Barbell Bicep Curl w/ 3 second eccentric. 2 sets x 8 reps @ max. 1 set x 20 reps @ max.
C1: Bent over row. 3 sets x 8 reps @12rm
C2: Bat Wings. 3 sets x 20 reps @ light set of kettlebells. (Google Dan John, Bat Wings).
D1: Hanging Leg Raise. 3 sets x 5 reps.
D2: Hollow Hold. 3 sets x 60 seconds
A1: Presses (Or Dips or Bench). 2 sets x 3 reps @ 3rm. 2 sets x 5 reps @ 7rm. 2 sets x 8 reps @ 12rm.
B1: Incline Bench. 3 sets x 8 reps @ 12rm.
B2: Decline Push-up. 3 sets x max reps @ bodyweight.
B1: Snatch Ladder. 1 – 5 – 1 @ heaviest bell you can use.
D2: Crawling x 2 minutes nonstop.
E1: Plank. 3 sets x 60 seconds.
E2: Windmill. 3 sets x 6 reps @ 12rm.
A1: Deadlift. 3 sets x 3 reps @ 5rm. 2 sets x 5 reps @ 7rm.
B1: Double Clean. 8 reps on the minute, every minute, for 8 minutes. Use 15rm.
C1: Bulgarian Split Squat. 2 sets x 5 reps @7rm. 2 sets x 12 reps @ 15rm.
C2: Bodyweight Jump Squat. 2 sets x max reps until change in rep speed @ bodyweight.
D1: Single Leg Deadlift. 2 sets x 8 reps @ 15rm.
Metabolic Conditioning. 2x/week. 15 – 20 minutes. Sprints, HIIT, kettlebell complexes, etc. Variety is key.
==> CLICK HERE to get some more ideas for your metabolic conditioning.
OK, well there you go.
PS – I did this talk about sex appeal also and what do in case the workout program works TOO well…
PPS – You might also enjoy my Inner Circle because let’s stop acting like we aren’t all trying to look better without clothes on, and just get to working out already.