The Force Awakens: Ascending through the Levels of Fitness Mastery

Welcome back to the Daily Dumbbell, the only fitness newsletter that will randomly decide to be Star Wars themed for no apparent reason and REALLY commit to the bit.

Whoop Wednesday will have to wait til next week because we have a real doozy for you today.

Let’s dive in!

Wednesday Wellness:

Have you ever been confused by the mountains of contradictory advice on the internet?

One source says to run for fat loss, while another insists that lifting weights is the key. Some swear by a high-protein diet, while others claim carbs are the enemy. It's enough to make your head spin faster than a malfunctioning hyperdrive.

In the vast universe of health and fitness, navigating through the vast sea of information can feel like an intergalactic quest. We can chalk some of this up to disagreements and bad information, but the biggest problem?

You’re in a different stage of your journey and this advice doesn’t apply to you.

You must walk before you can run, and attempting to follow advice that applies to someone much further along than you is a recipe for frustration, burnout, and failure.

In a galaxy not so far away, people of all walks of life are embarking on fitness journeys just like we are. Just like Luke Skywalker embarked on a path to become a Jedi Knight, we embark on a quest to unlock our full potential and achieve our fitness goals.

But how do we navigate this cosmic adventure and progress through the stages? Join us as we uncover the secrets of the fitness Force and embrace our inner Jedi.

Level 1: Padawan - Laying the Foundation 

Just as young Padawans begin their training, fitness novices step into the gym, full of excitement and curiosity.

In this stage, the focus is on building the foundation of healthy habits.

We learn the basics of:

• Exercise

• Nutrition

• Mindset

Taking our first steps on the path toward a healthier lifestyle. It's a time of exploration, trial and error, and discovering what truly ignites our passion for fitness.

Qualities of a Padawan

Low Compliance: You just aren’t consistent yet and that’s ok. Consistency, just like anything else is a skill that you have to build.

• You’re hitting your workouts, nutrition goals, and habits less than 80% of the time.

Padawans don’t yet know how to ask the right questions:

• Is a 4 day per week program better or should I be doing 5x/week?

• What supplements should I be taking?

• Is Keto or Fasting better for fat loss?

But they’ve struggled to get to the gym more than twice 3 weeks in a row…

None of these things matter until you figure out a way to be consistent. Banish those advanced worries from your mind, because just like a young Padawan training to be a Jedi Knight, you have to earn the right to learn those more advanced moves.

Better Strategies:

• Focus on consistency: Pick goals that you can be consistent with. Shooting for 5 workouts and failing is discouraging. Start with 2 or 3. Hitting your goal each week builds confidence & momentum.

• Make small changes: Don’t do a 180. Meet yourself where you are and add or subtract just a little bit. Add 1 serving of fruit at a time. Don’t try to jump from 50g of protein to 150g. Get there in steps.

• It’s about skill building: Don’t try to white knuckle your way through workouts or a diet you hate. Those are the wrong skills to build. Instead take the time required to trial and error new habits/meals in order to find the things that work for you that you also enjoy.

If you get to that next level through sheer determination, without having learned anything along the way, you’re doomed to fail.

Level 2: Jedi Knight - Mastering the Physical Force 

As we progress on our fitness journey, we ascend to the rank of Jedi Knight.

This stage is characterized by honing our skills, mastering various training techniques, and striving for more.

We embrace the power of:

• Consistency

• Discipline

• Dedication

We begin to understand that intensity works in the short term, but we can accomplish much much more with consistency. We push ourselves to new limits, by developing better habits & structuring our life in a way that aligns with our goals.

Qualities of a Jedi Knight: 

High Compliance: You hit your habits 80%+ of the time. You might miss 1-2 workouts each month but you don’t stress about it.

Long Term Thinking: You’re in this for the long haul and you know that hitting 10 out of 12 workouts is light years ahead of throwing in the towel every time you have a misstep.

Jedi Knights have earned optimization. They are consistent enough with their workouts and their diet that creatine & protein shakes might make a difference for them.

Level 2 Strategies: 

First and foremost, you never have to leave this level. Many people will have tremendous, lifelong success never pushing past this point. That’s fantastic.

For those of you who want to continue on though:

• Hitting 90%+ Compliance: This isn’t a no days off mentality. That’s for the Sith. This is about committing to your goals.

• Optimizing your workouts: Now that you’re consistent we can talk about 4, 5, or 6x/week workout routines. You understand none are better than the other, and that it’s about what works best for YOU.

• Fueling for your goals: If you’re building muscle, you’re hitting .8-1.0g/lb of BW. You’re eating enough calories & carbs to fuel your workouts.

• Guard your sleep: Poor/Insufficient sleep will sabotage all of your hard work if you let it. Don’t.

Level 3: Jedi Master - Embodying the Fitness Force 

The pinnacle of mastery, the Jedi Master stage represents a profound understanding of the fitness Force.

These individuals have acquired advanced knowledge and skills, and their expertise shines bright. Yet, it's important to recognize that not everyone needs to become a Jedi Master. It's not the destination.

For competitive athletes this is often a temporary stop. Their body is their job. So 80 or 90% compliance just doesn’t get it done. Progressing to this stage requires a deep commitment to continuous learning, self-reflection, and the willingness to adapt.

The Misunderstood Stage: 

This stage is often though of as a hard nosed, never quit, never say die mentality. But that’s a fairly silly misconception. The reality?

This level is characterized by a complete command of your environment.

Think celebrities and pro athletes who have gyms in their home. The Rock literally travels with a full gym and a team of people who set it up for him! There isn’t time spent finding a gym or thinking if you have time to get there. It’s there. It’s getting done.

Many of these people have personal chefs or assistants who cook their meals. The house doesn’t have any food that doesn’t align with their goals. There is no question of what to do next. Willpower plays almost no role here.

Jedi Master Strategies

• Meal Planning & Prepping: This avoids scrambling at mealtime. You don’t have to waste energy making the right decision. You already made it days ago.

• Outsourcing Time Consuming Activities: Things like having a cleaner come by weekly or Insta-carting groceries. You can’t buy a better body with pricey supplements, but you can buy more time to be more productive with.

The Jedi Council - Guiding the Fitness Path 

In Star Wars it was considered part of a Jedi's responsibility to train the next generation. The same is true along your fitness journey.

Despite intimidating all newcomers to the gym, it is nearly always the biggest guy there who is the kindest and most willing to give advice and encouragement.

They share their expertise, helping anyone and everyone on their own fitness odysseys. Just as a Jedi Council supports and guides, these fitness mentors become beacons of knowledge and encouragement, spreading their wisdom throughout the fitness universe.

The Daily Dumbbell Jedi Council:

• Bret Contreras - @bretcontreras1

• Katie Sonier - @katiesonier

• Ben Carpenter - @bdccarpenter

• Alan Aragon - @thealanaragon

• Stefi Cohen - @steficohen

Beware the Sith - The Dark Side of Health & Fitness

Just as the Sith embrace the dark side of the Force, there are individuals in the realms of fitness & nutrition who have succumbed to extremes and absolutes.

The Sith of fitness promote restrictive diets, misleading information, and quick-fix solutions. Beware their promises of absolute power and embrace the wisdom of the Jedi.

Seek balance, critical thinking, and evidence-based practices in your fitness journey.

It can be difficult, and sometimes near impossible for newcomers to tell the difference between a knowledgeable guide and a grifter. It’s why people like Paul Saladino and Liver King become so popular.

They look like they know what they’re talking about… sometimes they have Dr. in their name. Surely they are trustworthy, right? Sadly that isn’t always the case.

In our quest to become true Jedi of fitness, we must embrace the journey, recognize our current stage, and embrace the wisdom of the Jedi Masters. Remember, it's not about reaching the highest rank or following a single path. It's about finding your own balance, guiding others with kindness, and enjoying the transformative

We hope you enjoyed our foray into deep space with this one! Come back tomorrow for a much shorter feature on goal setting!

Have a happy Hump Day!