Jocko’s 9 Rules to Get Motivated to Lose Fat and Build Muscle (and do anything)

Jocko's Golden Rules for Getting Through Anything

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Timestamps ⏱

0:00 - Intro
0:10 - Doing What You Don't Want To Do
3:07 - Create
4:02 - Making Excuses vs Knowing When You Need Rest
9:19 - Training Intensity
11:07 - Staying in the Present & Working Through Pain
20:52 - Why Jocko Joined the Military
24:28 - Moving Targets for Workouts vs Having a Strict Plan
30:30 - Training in the AM vs PM
34:17 - Finding Your Mental Threshold for a Task
36:32 - Optimizing vs Maximizing
46:23 - Sacrificing Time With Kids
54:10 - Where to Find More of Jocko's Content

[naquon]

The part at the end about not feeling guilty to workout or better yourself was so encouraging. Never heard him speak on that before. Thank you!

[jjmcg]

This was one of the best discussions. You two should do more. I’d listen to an hour on the topic of fatherhood.

[HomerSparkle]

As someone with osteoarthritis in my knees, I put on a lot of weight, blamed the disease, and spent years feeling sorry for myself.

Then one day I saw an article about the Paralympics, and realised there are people competing at an Olympic level who literally don't even have any legs, any one of whom could metaphorically kick my ass in their respective discipline. And it occurred to me that if they can do it, with such a severe handicap, then what's my excuse?

So like Jocko, I stopped making excuses, and now I just do it.

[MajorPlink]

I needed this, I fractured C7 in a work accident, so true about how hard it is just to hold your head up all day, 💯 agree, keep doing what you can.

[JPWestmas]

oh man I love that Ferrari verses the typical truck analogy! Do you want to specialize or be more a generalist. That is so true for every path.

[RicardoDiaz]

Jocko helped me tremendously in my life 🙏

[zoej]

Needed to hear this, l broke my elbow and had a break from the gym.. been walking a lot.. but time to get back into it.. have been reluctant..

[pridepotterz]

Jockos tone of voice on its own motivates me

[black-izhini]

I'm at work 30mini lunch what a God pod cast man thanks for posting it up

[CashMoneyMoore]

Phinney and Volek would be great guests for sports performance while on Keto. As well as Dominic D'agostino.

Congrats on the triathlon Lauren!

[NezD]

Over the last two years of progressive weighted calisthenics, I can say wholeheartedly that my best days were the days I felt like going the LEAST. Cold damp California winter nights in the park. It just became second nature.

[chrisenos]

Balance is what apposes maximizing one item. Optimization is likely a part of balance in that it reduces how much one item demands.

[jamesbenchimol]

train between 5 am and 9 am. eat between 8 am and 2 pm

[jordanxfile]

"Just do it" is one of the best statements. Procrastination is the worst thing; I would know it.

[Grumpyoldman]

I stopped making excuses for why I can’t and started making ways of why i can

[KevinBrown-ihct]

Regardless of the guest, material, etc. I love how TDL cultivates and maintains a posture of humility. Following TDL journey, material, and suggestions have been a game changer for my physical and brain health since 2018. Side note: Jocko’s book “Extreme Ownership” is relevant, motivating, and applicable to anything you do in life.

[jas]

In other words, listen to your body, it will tell you what you do/don't need or can handle.

[therealrobotapocalypse]

You hate jocko if you have to, but he’s the mfkn man! Get it buddy keep inspiring! Thanks tom love the colabs

[tylerreamer]

Years and Years of Training, , , sometimes feels nice to take a break. Well I had to take a Break because of Shock and Injury

[MrQuadcity]

### Jocko’s 9 Rules to Lose Weight and Get Motivated NO MATTER WHAT

**Key Insights:**

**Intro**
Jocko Willink emphasizes setting the right mindset to accomplish tasks, especially when they are difficult or undesirable.

**Doing What You Don't Want To Do**
- Action is crucial; avoid overthinking and rationalizing.
- Complete necessary tasks despite discomfort or difficulty.
- Modify activities if injured but remain active.
- Adults often accumulate reasons to avoid tasks, unlike children who act more straightforwardly.

**Create**
- Promotes Create creatine gummies with a 50% discount.
- Highlights creatine’s benefits for muscle preservation during caloric deficits.
- Emphasizes convenience for micro-dosing and avoiding water retention.

**Making Excuses vs Knowing When You Need Rest**
- Overtraining is rare; avoid making excuses to skip workouts.
- Rest if genuinely overtrained or injured.
- Most people feel better during and after workouts.
- Push through weakness but avoid injury.

**Training Intensity**
- High-intensity training builds physical and mental strength.
- Regularly pushing to capacity and failure is important.
- Both strength and cardio are integral to intensity training.

**Staying in the Present & Working Through Pain**
- Develop a relationship with pain to distinguish between helpful and harmful.
- Embrace pain and suffering as motivation, as learned in SEAL training.
- Set realistic goals and work towards them step-by-step.
- Surround yourself with supportive people and believe in your potential.

**Why Jocko Joined the Military**
- Always aspired to join the military, particularly SEAL Teams.
- Drawn by the toughest training and highest casualty rate.
- SEAL training was physically demanding, with a high attrition rate.

**Moving Targets for Workouts vs Having a Strict Plan**
- A strict workout plan isn't always necessary; listen to your body.
- Understand the fundamentals of nutrition and exercise to adapt plans.
- Balance flexibility and consistency to achieve fitness goals.
- Morning workouts can be effective despite being challenging.

**Training in the AM vs PM**
- Prefers morning workouts to avoid distractions and ensure completion.
- Afternoon workouts are optimal for strength, but morning workouts ensure consistency.
- Adjust workout schedules based on other priorities, balancing mental and physical activities.

**Finding Your Mental Threshold for a Task**
- Can endure tasks for extended periods if necessary.
- Prefers shorter, focused sessions for activities like writing or shooting his bow.
- Finds an hour to be an optimal duration for most tasks.

**Optimizing vs Maximizing**
- Over-focusing on optimization can complicate and detract from basics.
- Maximizing effort and consistency is more beneficial for most people.
- Specialization is less important than being well-rounded.
- Adaptability is key, and optimization should not become an excuse for minimal effort.
- Intermittent fasting can enhance overall well-being.

**Sacrificing Time With Kids**
- Fathers should not feel guilty about missing time due to work or exercise.
- Historical context: Men often absent due to wars, exploration.
- Focus on providing and setting a positive health example.
- Involving kids in physical activities can bond families while maintaining fitness.
- Balance work and family with careful planning.

**Conclusion:**
Jocko Willink’s rules emphasize action, resilience, and flexibility in achieving fitness and life goals. By focusing on taking necessary actions, pushing through discomfort, and maintaining a balance between consistency and adaptability, one can stay motivated and achieve their objectives. Prioritizing health and setting a positive example for family while being realistic and flexible with plans can lead to long-term success and well-being.