Over the past few weeks, I’ve watched the “Killing the Fat Man: Season 2” documentary by CrossFit over on YouTube. The series follows Gary Roberts, a videographer for CrossFit, on his journey to fitness over the course of four months.
Without spoiling too much of Gary’s story, he loses 46 lbs and dramatically transforming his appearance, energy levels, and confidence. It was pretty remarkable to watch!
Towards the end of the last episode, Gary talked about his journey and the process that got him to the finish line.
If you’re out there and you want these results, literally the plan is right there. I worked out five days a week, ate clean, whole foods with meals balanced between fats, carbs, and protein.
I found Gary’s story so inspiring because it didn’t rely on a secret of any kind. He just stuck to the basics of moving regularly and eating well.
He committed to the process.
What Is “The Process”?
The process is pretty simple:
- Move with intensity 5+ days per week.
- Eat clean, whole foods.
That’s it. It’s beautifully simple, and here’s the best part – it works. Every. Single. Time.
If you move with intensity 5+ days per week, your strength, cardiovascular endurance, and flexibility will all head in the right direction.
If you improve your food quality and follow some semblance of an eating approach (be it counting macros, Zone, etc), you will improve your body composition, lose weight, and feel better.
“The process” refers to the daily decisions you make that either move you closer to your goals or farther away. It’s choosing water instead of a soda. It’s going to the workout instead of sitting on the couch. It’s pushing yourself for one more round when you’re exhausted.
To reiterate Gary’s story, “the plan is right there.” All you have to do is commit.
I experienced this aha moment myself a few weeks ago. For as long as I can remember, I’ve had the goal of deadlifting 405 lbs. I eventually hit that mark a year or so ago. Fast forward to two weeks ago, we worked up to a heavy 3RM deadlift over 15 minutes. I hadn’t deadlifted heavy in several months, but I managed to pull 405lbs for 3 reps. I didn’t do anything fancy. I didn’t lift outside of the main workouts. I just keep showing up five days a week. The process works.
What Should I Do Now?
Commit to the process. That looks like this:
- Write down what you want to achieve.
- Tell someone else (a friend, your spouse, a coach, etc).
- Commit to the daily actions that will get you there.
For us, that means moving intensely five times per week and improving the quality of your diet.
The best part is the process works. Gary’s story is testament to that simple fact. The process works – all you have to do is follow along!