How to Get in Better Shape than 99% of People

In this video I talk to fitness expert Dan Go about the 6 things you need to focus on to get your health in incredible shape, and be in the top 1% of people. It's got loads of takeaways in it, so hopefully you find it valuable. Enjoy! x

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WHO AM I?
If we haven’t met before - Hey 👋 I’m Ali, a doctor-turned-entrepreneur and I’ve somehow become the world’s most followed productivity expert. Through my videos here on this channel, my podcast and my writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.

⌚️Timestamps:
0:00 - Introduction
0:36 - 1. The Body Dashboard
5:24 - 2. The Movement Practice
10:27 - 3. The Strength Practice
12:19 - 4. The Sleep Practice
13:36 - 5. The Nutrition Practice
16:50 - 6. The Mindset Practice

[ChicagoJ]

I’m a fitness person and in my view this is what you want to have happen.

You want to go from someone who is trying to lose weight or get in shape, and become a health and fitness person. It’s an identity level change that happens. It’s just who you are now. All good results will follow.

Exercise programs, apps, weight training, fat loss, etc…, those are all just technical details. It’s when you become someone who is a fitness person where the magic is. It’s a switch that flips in you.

Exercise and eating right is something you do because it’s who you are. It would be strange to eat unhealthy or not doing anything active.

[danfounder]

Thanks for having me on Ali. It was a pleasure to help your people.

[stanijev]

unveiling your hidden potential by bruce thornwood (thank me later)

[annleach]

Focus on building the systems rather than on the outcomes.
Systems and identity adaptation are 2 of the key tools in Atomic Habits.

For me, I'm not thinking about how much I love going to the gym, walking, etc, but I really, really like how I feel as a healthier, more active person. Walking outdoors, in nature, taking in the sun has made me happier. The natural level of my mood has risen since I adopted walking outdoors into my daily living, as a lifestyle choice. I don't think of walking as exercise, but it is just how I get around the small town I live in.

[godakartik]

PROGRESS. The only way of being inspired to go to the gym. U start working out. After a couple of bicep days, you see a very small (relative to the average guy going to the gym for 2-3 or more years) pump. This gives immense joy and you begin hitting bicep with more enthusiasm. Similarly, if you're into sprinting or running, a small increase in your distance in the same/lesser time gives a kick of motivation. And, take my word, this joy is very addictive. I'm no where close to being a fit person (mainly because i spend 1.5-2h a day in te gym for 5-6 days a week but eat like shit) but I'm way stronger than i previously was. Only motivation is the micro-gains you have to keep an eye on. However, the opposite also hold true. I see a drop in any of those ad I feel really bad. I either feel demotivated or push too hard for the next few days. Tr to be less emotional about the negative

[TeamChandler]

The mindset shift has been critical for me. Instead of focusing on all the things I’m “supposed” to do, when I shifted to telling myself, “BECAUSE I’m an athlete, I do these things” (e.g., running, strength training, eating well) everything became part of my normal routines more naturally. Our perceived identities shape our behaviors, which lead to outcomes.

[MasterDonGaming]

Sleep and grocery shopping for fresh vegetables, fruits and protein and then cooking n eating it daily is the HARDEST to accomplish.. Running and Exercising like a freak is so easy n fun

[joyg]

Winter arc has started, there are 3 months left in the year imagine if you do your best how you'd be by the new year's

[KaizenWithRen]

Dan Go is legit. Been following him on Twitter since the lockdown.

[mazyars]

Your videos and your ideas on how to study are completely unique. Please double down on what you are doing
I would really love longer videos with more examples and connections

[fanny.barrier]

I'm only halfway through the video but something important to mention is: it's very different between men and women

[StéphaneMédy-hx]

I kind of enjoy how his standpoint is which of someone “normal”. Even though he deals with experts all the time and conveys the information, he displays the same struggles as anybody would toward the subject and his enthusiasm is really enticing. I will try to implement the 2 level cardio thing in my routine, I just realized I’m very far off the ideal goal. Otherwise I’m kinda set.

[hamletshero]

Find a fitness community and make friends who love that too! The best tip that changed my whole mindset!

[gayatribangar]

I feel when it comes to being consistent at the gym and loving the gym, chasing the after workout 'high' has helped me a lot.

[Vishakhare]

I just love the way how subtle ali does brand integration and at the same time plug your book as well .

One of the most intelligent YouTubers out here .

[tysoncheah]

Been working out everyday for 7 years, just set the time and place(this set clarity to take action, no clarity=no action), do this long enough it will become habit that require less/no will power and it will become part of who you are.

[Katzeblow]

I get told regularly I have a IQ higher than my body weight... I'm very skinny how do I gain weight

[folasewaidowu]

This was sooo helpful! Was glad to know I’m already doing some of these! ❤

[__Ryoto__]

My advice to anyone who wants to be really healthy other than everything that was addressed in this video is that find a sport or other athletic activity like dancing or something and just do it. Have fun while you’re doing the thing that you like. The health will follow soon afterwards. Cause think about it, once you get really into that thing, you’d want to eventually get better at it, right? That’s when you’ll start doing things like:
* Run, skip, swim or whatever to increase stamina to do the thing for longer.
* Improve strength by going to the gym a bit or working out at home.
* Improve flexibility to increase the quality of the thing you do by stretching at home
* Eating healthy so you don’t lose your hard earned progress.
Etc . . . .
Even the most unathletic, inactive people I know fall for this little trick. Cause at the end of the day they are not trying to stay healthy. They are just doing something they really like or trying to get better at their new found hobby 😄

[Stflkx]

My fitness has improved a lot since I got a garmin watch.
It helps a lot with motivation, when you're not doing enough it will tell you that your training status is "unprodictive" or "detraining" so basically your watch is telling you to stop being lazy and go and update those numbers :D. Every morning it gives you a morning report with sleep score and more often than not it does correlate with how you feel after waking up. I'm still struggling to go to bed on time, but it has definitely helped me avoid staying up late.

Also setting some goals, like choosing to participate in a run, wether it's 5K, 10k or a (half) marathon, can help with motivation. Without doing this i didn't feel motivated to go for runs, but now i actually enjoy the runs.
I've been implementing the Zone 2 training and sometimes intervals for a while now and I definitely feel like i'm improving since then.