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Little things matter newsletter (Technique (Going through the motions - i…
Little things matter newsletter
Intro - DaVinci example?
Technique
Going through the motions - i,e, exercise bike and a magazine - not breaking sweat. Key is to push yourself -
how many HR per minute, new targets, Resistance exercise - hold at the top, consistently increase the resistance
Benefits of getting technique right - more strength, tone etc
Nutrition
Consistentcy
Plan treats
Simple changes - better nutrition, water, omega 3 etc
One change at a time - show pareto with diet broken out? Show contribution of fatty foods and snacks
From this talk about building solid foundations - healthy food (can I bring up a new idea here?)
Benefits of getting nutrition right - fat % - show off muscles, energy for workouts, health etc
Recovery
Equipment?
Headline - make it great!
Michael Hyatt 1: You need more than "big picture" thinking. Here’s why.
Michael Hyatt 2: HOW LITTLE THINGS CAN LEAD TO BIG RESULTS
Emotional engagement - make it great!
Michael Hyatt article for ideas:
https://michaelhyatt.com/the-little-things.html
John Roman: When it comes to training, everyone tells you to stick to the basics.
Move the big rocks.
Focus on the things that are high yield.
These are very important and you DO need to master the basics.
Butttttt, when you get to a certain point, you need to do the complete opposite. Once you’re heading past the beginner stages, it's the little changes that can lead to the biggest results.
My favorite example of this is the concept of the Aggregation of Marginal Gains, which states that by making 1% increases in a number of seemingly innocuous areas, each of these things come together to dramatically increase performance over time.
Dave Brailsford from the British professional cycling team, Team Sky, created this and started by optimizing the obvious things:
The rider's nutrition.
Their training programs.
The ergonomics of the bike seat.
Then they took it a step further and sought out other, more overlooked areas. They discovered what kind of pillow provided the greatest quality of sleep for the riders and started taking them to hotels.
They even taught the riders the best way to wash their hands to avoid getting sick.
They searched for 1% improvements everywhere with the goal of winning the Tour de France in 5 years.
And you know what happened? They ended up doing it in 3 years.
So, in your own lives, yes, you should sweat the small stuff.
In the case of fat loss, this means going beyond things like hitting your macros and making sure to train intensely. It means adding a bit of focus to seemingly innocuous things that many people would say don't make a difference.
The truth is, they WILL make a difference--a small one.
But all of these small things add up to HUGE changes over time.
Take cinnamon, for example.
It's a common household spice, right?
Nooooope.
Scraped from the inner barks of trees, it's been reforged from the shards of Narsil and has been shown to reduce cholesterol, fight the onset of Alzheimer’s, and perhaps most important of all small gains, it can even cure bad breath.
Most impressive for us: cinnamon's been proven to increase insulin sensitivity, which will help you prevent fat storage and burn fat faster.
Oh, and it’s also easy to use, as well as being delicious.
Try mixing 3 grams (about a single teaspoon) into your next protein shake.
That's what the Aggregation of Marginal Gains is all about: simple additions that are going to have a measurable impact without being too inconvenient or intrusive.
And when combined with a great program (like, I don't know, any of mine :) ), the Aggregation of Marginal Gains will separate you from the pack to get you where you want to be.
Just something to think about as you keep progressing.
Let me know if you have any questions about anything.
Roman