EP 122: The Lift Heavy, Eat Protein, and Go for a Walk Program [The Pat Flynn Show]

The Lift Heavy, Eat Protein, Go For a Walk Program

Pat offers a minor rant on why people who aren’t reaching their goals just aren’t lifting heavy enough. Or maybe they’re not eating enough protein? Or maybe they’re too sedentary outside of the gym?

Either way, Pat’s got the solution with his “Lift Heavy, Eat Protein, and Go for a Walk” program. This is a simple, surefire way to reach almost any major fitness goal.

It’s back to the fundamentals in this episode folks, and sticking with what WORKS.

Lift Heavy, Eat Protein, Go For a Walk

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From Pat’s Famous Daily Emails:

Editor’s Note: Pat sends mostly helpful (always entertaining) emails to his subscribers daily. Here’s a peek at the latest. You can join his subscriber list here.

Today I would like to tell you seven secrets.

The first secret is there are no secrets except these secrets, and you shall hold no other secrets before mine.

The second secret is garlic sauce.

The third secret is opossum — pan seared, roasted, what do I care? You just have to catch it with your mouth.

The fourth secret is to lift heavy, eat protein, and go for a walk.

Now, let me expand on that one. Because just a short while ago I said to stop reading so many fitness articles, especially ones espousing secrets and wouldn’t you know, here I am espousing secrets again. It’s like Mother Angelica when she says she’s gonna stop preaching hell and then every episode sure enough, there she goes. Love Mother Angelica. She’s my spirit animal.

So lift heavy, eat protein, go for a walk. It really is that simple. Pick the fundamental lifts. Make them excruciating through progressive overload. Eat protein and lots of it. Go for a walk.

If you keep an unyielding and unlimited focus on lifting heavy, eating protein, and going for walks, I promise you will be 90 – 95%, if not 100%, on the way to your goals. Don’t worry so much about all the fancy little secrets and such things. Just do the big lifts, and get stronger at them. And eat protein at every meal. Be a protein-o-phile. And then go for lots of walks to keep your energy up and body fat low.

Also focus more on performance than you do aesthetics, OK? Because yesterday I did a workout at an usual gym and only had access to dumbbells. but I did all my upper body stuff with 100lb dumbbells (incline press, flat press, bent over rows, etc) and thought to myself, anybody who can do most of their upper body stuff with 100lb dumbbells is probably not totally pathetic looking. Now they may still require orthodontia or whatever but you know what I’m saying, of course you do.

And I hardly ever use dumbbells, but I do focus mostly on getting stronger. I do mostly kettlebells and bodyweight but every workout I focus on doing at least a little better at one thing than I did before–either using more weight or having more control or adding sets or reps. Then, to protein. And then, for a walk.

The fifth secret? Generalism and my podcast.

The sixth? Tapioca.

And the seventh?

Oh, you want to know the seventh do you?

HAHAhahahaHAHA – of course you do!

We’ll, you’re going to have to wait until tomorrow for that one. It’s too enormous and awesome to fit into email. Need to hire a big strong man to help me move it, which is great, I could use the job opportunity.

Strong ON!

– Pat

The Pat Flynn Show

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