Lifestyle – Orren Prunckun

Look For Those Who Are Looking For You

Orren Prunckun — Thu, 09 Aug 2018 06:24:43 +0000

It’s really hard to change someone’s mind by convincing.

When was the last time you did?

Probably never.

And even if they changed their mind after you convinced them, you didn’t change their mind.

They changed their mind.

Maybe you influenced them (go on try and prove that you did and how it is apportioned!) but still, they ultimately changed their mind.

So if you can’t change someone’s mind, they will think what they want to think.

You cannot take what has not been handed over.

The only power you have is to put yourself, who you are and what you want out to the world and see who responds to that in kind.

Then find the ones from that group you also like.

If you look at how the following groups recruit you’ll see the pattern:

Bikies;
Pimps;
Cults;
Etc…

NOTE: I’m not value judging these or putting them in the same categories.

None of these groups do any outreach or advertising; recruits come to them.

This is where the importance of a brand comes in.

Brands are important for finding those who will respond to you in-kind.

Qualification is important for finding customers you want to serve.

The rest is building rapport, hooking customers and gaining customer loyalty.

But how do you practically deal with this?

There is a thing called a “coin counter,” and it looks like this:

You pour a bunch of different denomination coins in the top, and each coin rolls down the ramp and depending on its size, the same denominations are all allocated into the correct pile.

It sorts the “$2 coins” from the “5 cent coins.”

Obviously, you know who you are attracted to, and you automatically put people into piles of “attracted to” and “not attracted to” physically.

This is straightforward.

But, you also need to do the same for others and find the people who also like you.

That’s much harder.

On top of that, all the power (power being defined as an influence) you have is to be yourself and see who also likes you.

This again is self-evident, but worth mentioning.

Where the overlap exists are the people you need to invest your time and energy.

Those who you are attracted to, but is not reciprocated is a waste of your time and energy: you can’t sell people who don’t want to be sold.

And likewise, those who you are not attracted to, but is reciprocated is a waste of their time and energy.

Such is life.

Furthermore, beyond physical attraction when people show up in your life that overlaps physically, you still need to know what you want emotionally and articulate it assertively.

That’s the harder part, as it polarizes people.

But the more you polarize people, the better off you are: endorsers, enthusiasts, evangelists and enemies are revealed.

What you say or do, communicates one thing about you. How someone responds to that communicate EVERYTHING you need to know about them which allows you to choose if you invest more in them or not.

Qualifying people in this way is one of the most important skills you can possibly acquire for getting what you want out of relationships (both capital “R” and small “r”.)

Mutually filtering the “$2 coins” from the “5 cent coins” will see your relationships get a whole lot better.

It’s Impossible To Out Train Over Eating

Orren Prunckun — Thu, 09 Aug 2018 06:16:57 +0000

There are lot of people making New Year’s resolutions that include to “stay fit and healthy.”

In fact, according to 2015 Nielsen Consumer Insights (http://www.nielsen.com/us/en/insights/news/2015/2015s-top-new-years-resolution-fitness.html), to “stay fit and healthy” was the top New Year’s Resolution.

6 jars of 780g peanut butter (https://images.grocerycop.com.au/woolworths/38921.jpg) are about 28,000 calories.

I could eat that over the course of a day.

It would be a struggle, but it could be done.

Physically it’s possible.

But, in order to burn off 28,000 calories, at my body weight, I’d need to sprint for approximately 24 hours straight.

Not sprint intervals, but nonstop sprinting.

That is physically impossible, and I’d die within 30 minutes, for sure – and not metaphorically speaking.

Like die.

The maximum one could probably sprint for (at intervals) is 2-3 hours max.

That would burn, at my body weight about 1,800 calories.

My resting metabolic rate is about 1,800 calories too.

So I’d burn 3,600 calories total for the day.

That is less than 1 780g peanut butter jar.

Eat any more than that, and I start putting aside those extra calories as fat.

And that is frigging easy to do with the calorie dense food options available to us.

And most people think they can overeat and go to the gym and keep it the excess calories.

It’s pretty hard to do when you only slightly overeat.

And it’s impossible to consistently out train overeating.

You have to undereat to lose fat effectively.

Your body’s metabolic function, simply by being alive burns a lot of calories relatively.

Save your money on gym memberships and work out ways to not overeat (there are options where you still get the chocolate, cheeps and chips.)

Training is just icing on the cake (pun intended.)

Lessons From 2017

Orren Prunckun — Fri, 29 Dec 2017 22:30:25 +0000

Approximate read time: 26 minutes

About Me

I graduated from Flinders University of South Australia with a Bachelor of Arts and a Bachelor of Laws and Legal Practice and is admitted as a barrister and solicitor in the Supreme Court of South Australia. I won the Australia Day Citizen of the Year Award for Unley in 2015, was recognized as one of the “Top 50 Australian Startup Influencers” and “Mentors you should know in the startup space” by Startup Daily. Prunckun received an Honourable Mention in Australian Anthill’s “30 Under 30” award. I am a member of the Unley Business and Economic Development Committee. I have spoken at Microsoft, BDO, Piper Alderman Lawyers, Flinders University, University of Adelaide, University of South Australia, The Inventors Association of Australia, Social Media Adelaide, Pecha Kucha and South Start Conference. I am a Director and President of Startup Adelaide Inc., a not-for-profit organisation that exists to foster and support Adelaide based technology startup sector.

Who Is This For?

At the end of each calendar year, between Christmas and New Year, I sit down and spend a full day without distraction taking stock of the year that was and looking toward the year that will be. I have been doing this for almost 2 decades now and find the return-on-investment (not strictly financial) to be phenomenal. During that time I do the following:

Reflect on Lessons Learnt for the year across different 4 categories;
Reflect on what held me back for the year;
Capture a Word Cloud from various data points for long-term states of mind;
Capture health metrics across 10+ categories;
Account for goals for the past year;
Account for behaviours to maintain, start and stop (AKA resolutions) for the past year;
Plan goals for the upcoming year, the next 5 years and the next 10 years;
Plan behaviours to maintain, start and stop for the upcoming year;
Revise life purpose, vision, mission, personal brand promise, 50 year metrics for success;
And a few other things…

This routine usually produces 25+ pages of insights and the process is a deeply personal exercise – for my eyes only, but I decided that the Lessons Learnt part may be useful to other people, so this presentation shows only a small sample of that yearly reflection and planning. The Lessons Learnt are divided into different 4 categories:

Life;
Health;
Wealth; and
Relationships.

Just like I used “return-on-investment” before, I use these categories in the very board definitions of the terms. I also sub-divide the categories further into internal and external categories. For example, health is not just physical health (external), but emotional etc. health (internal). Wealth is not just financial wealth (external), but intellectual etc. wealth (internal). Relationships are not just capitalized “Relationships” – romantic, but any relation with another person etc. (external), and with myself etc. (internal) and so on. I strongly believe this categorization is important to be a balanced person. You may be thinking, how did this list come about? I simply captured things as they came up throughout the year to reflect upon or recall and ritualize the implementation of these rules. Many of them are not new realizations for me, but very good reminders on things to focus on. I hope you find it useful. To your success in 2017. Life

Most people are inherently lazy, but that’s okay, because if things were easy to achieve everyone would have them.
Most people want stuff for free, but that’s okay, free is a great brand building tool, and most of the time you only get what you pay for.
Content is one of the most scalable free forms of branding and brand awareness.
Most people are jealous, but that’s okay, what others think of you is totally reasonable and out of your control.
Most people are selfish – they ignore you until they need something from you, then forget/pretend they ignored you to get what they wanted. An elephant never forgets. This leads too…
Most people are stupid. The amount of people who are “intelligent” on paper, yet still believe in conspiracy theories and fake news astounds me.
Most people are incompetent. The amount of who are in “reputable” positions, despite their idiocy also astounds me.
Most people are full of shit, 100% to the top. The amount of embellishment I have witnessed, that is verifiable untrue, astounds me. Do people not know Google exists?
Social media makes it easy for posers and charlatans (both in terms of content and popularity) to exist. Again, the amount of exaggeration I see here is astounding.
Most people live very boring lives and are looking for any bit of excitement, which makes standing out quite easy.
Most people don’t have an informed opinion. This leads to…
If someone has an uninformed opinion, you don’t need to listen to them.
You should only consider taking advice from people who come from a respectful and loving place and add even more weight if they actually have expense in what they are talking about.
The bar for life is set exceedingly low and you don’t need to do much extra to stand out, sadly.
Most things are really easy to achieve or have, it’s the execution and behaviour change that is required for that is the hard part. Which leads too…
Turning up consistently is Archimedes lever for a lot of things.
Persistence pays off.
You can be really efficient at implementation, but without an effective strategy you’re going nowhere new.
Likewise you can have a really effective strategy, but with inefficient implementation you’re also going nowhere new.
You price of price of admission is one of the most important things you can realize and articulate.
Most people don’t know what they want (specifically and in general), and if they do, they are terrible at articulating it.
When you reveal something about yourself, it tells one thing about you, but how someone responds tells you everything you need to know about them.
Incomplete information always creates false assumptions and making assumptions is dangerous.
Assumptions are usually wrong. There are things you know you know. There are things you know you don’t know and there are things you don’t know you don’t know – The latter two combined are limitless and assumptions live in there.
Reciprocity, that is where people are more inclined to return free support received, works every time.
Gut instinct exists.
Be the shit stirrer for change. The pebble in the shoe always wins.
Business and entrepreneurship probably has some of highest rates of sociopathy.
Playing with fire is fine if the house needs to be burn down.
If you make a promise, makes sure you deliver on it, or it’s very hard to gain trust again.
It’s also okay to not make a promise, too. You’ll get more respect because you can say no in a world of yes’s.
Some promises don’t make you happy so you need to make promises you can’t keep, this is very liberating.
Your subconscious desire will always win.
Cognitive biases have more power on use that we care to acknowledge.
Medical practitioners who hold the keys to a vault of useful information that the general population doesn’t have, need to give impartial medical advice based on medical fact and not based on their personal conscience.
Deferring your agency leaves you without power and if you defer your agency, you can’t have cake and eat it too in terms of results and accountability.
Privacy is dead.
Your actions change as soon as if what you do/say/be was on the front page of the newspaper for the world to see.
If how you act in public is the same as how you act in private and also is consistent with who you want to be, they you will have unshakable confidence.
Put your authentic self out to the world, and the universe will deliver what you want.
No one wants to risk being the first.
Doing free work almost always pays off.
Strategy is about being effective.
Implementation is about being efficient.
It’s much harder to invent something new, than it is to copy: it’s usually more productive to be a fast follower than a leader.
If you want things you have never had, do things than never done.
Only dead fish follow the stream.
Feminism is about the ability to get what they want without the restriction of another deciding what their gender has to do with it.
For many universities, the Titanic has already sunk because they bit the hand that feeds.
Acting congruent with how something should be is a myth: if it’s common “knowledge,” it’s most likely not the efficient or effective way of being or doing.
If you feed the media monster and it may end up eating you.
Hindsight is amazing, yet totally impractical.
Virtual Reality will be the default tool for teaching empathy.
Life is a full contact sport, expect to get punched in the head when you are not looking.
The objective explanation and the subjective explanation are almost always different yet you believe the latter and not the former most of the time.
Every benefit has a cost.
“Someday” doesn’t exist and never will.
By creating a strong suit you make it hard to love yourself.
Live in constant expectation but don’t have expectations.
Nothing has inherent meaning, so create your own meaning.
A decision is based on past, a choice is based on the present and future.
Rolling a dice helps create new behaviours.

Health

Food is a very emotional topic for people.
Most people over eat without realizing it.
It’s impossible to out train over eating.
Effort to burn ration of cardio isn’t as effective as people think, relatively speaking.
Food before 1 is just for fun.

Wealth

No one can pick winners, and if they say they can they full of shit, statistically.
People don’t recall your slogan as best you think they do.
Electing what your brand and embodying what that should be are two very different things.
On the promise end, that is marketing, brands say one thing, but on the delivery end, is a very different customer experience.
Far too many large organizations have a marketing budget and they spend it ALL on graphic design and advertising and confuse that for a brand.
Marketing needs to be congruent with the brand (whatever that maybe.)
Marketing and sales outcomes only come from embodying what you have elected.
Customer facing names should be different than internal facing names.
Put your marketing and sales language it in the language of your prospects, or risk losing sales.
Don’t make ads look like ads.
Native content builds trust.
Sometimes you have to market with restricted marketing channels or market commodity products: this is where marketing innovation starts.
Technology integrations give you more marketing reach.
You should be spending 2/3 of your day working on marketing and sales and 1/3 of your day working on products, product, services or solutions.
Most businesses concentrate on marketing & sales activities and outputs not outcomes, in the hope that doing activities (based on the wrong strategy) create outcomes. They don’t.

A confused prospect never buys.
A notable name is really important for your brand, especially a startup.
Click bait existed well before the internet.
Fake news existed well before the internet.
In fact everything that worked in marketing and sales worked well before the internet.
Internet based adult entertainment pioneered almost all digital marketing and sales tactics and tool.
The day you sign a client is the day you start losing them.
Owned media should trump paid and earned media, almost every time.
“Valuable content” is an overuse terms and really means the difference between the start and the end of the content.
Any time the client gives you compliments is a great time to ask for a referral.
There are more “currencies” than money and they have more leverage than money: there are plenty of millionaires who are miserable as hell.
Digital is a channel not a business model.
It ironic to see that the generations who endlessly berate millennials as being lazy, pissed their money away in their younger years and are now the biggest burden on the national budget (15%) and have been growing the burden year-in-year-out since 1999.
Purchasing a house as a home is a lifestyle investment, not a financial one.*
Fees are a silent killer to financial wealth.*
You make money looking forward, not backwards. *
There is a lot of luck, more than most want to admit, in making financial wealth.*
There is a big difference between investing, speculating, trading, betting and gambling. Know the difference if you are going to “invest.” * And…
If you are going to “invest”, you should think heavily about risk tolerance, risk appetite, exit points, entry points, timeframes, liquidity, opportunity cost, psychological cost, investment temperament, control, objectives, allocation percentage and ROI.*
The block chain will change the way the world transacts.
*Not financial advice.

Relationships

Every time you judge someone in their presence, the less you get told new things.
You can have someone or you can have your judgment of them, but you can’t have both.
No one perfect, so don’t settle.
There is no settling down, without settling for.
There is no one person out there that will give you everything, and if you think there is, you have unrealistic expectations of people and will be disappointed each and every time.
You are not Chemotherapy: you can’t fix people.
You can’t change people who don’t want to change, but you can change (swap) people, by screening for alignment at the start.
Yet crucible style events change people, which you can replicate without the trauma.
There is no “The One,” there is the 0.67 that you round up to 1.
Anyone can leave at any time for any reason.
Every relationship ends until you find one that doesn’t, and you only know which one that is once you’re dead, even then you won’t know because you’re still dead, so quit stressing about forever, ever after etc.
Promises aren’t a magic pill that make people stay around.
People who choose to be there despite any formal promise that much more authentic.
Length of time has no correlation to giving or receiving value, and in many cases decreases both due to unrealistic expectations.
Be good, giving and game.
Present all your attributes as an added bonus not cancer.
Most people don’t like most people.
Insecurities don’t matter: people like who they like and don’t like who they don’t like and neither is correlated to who you reciprocally like.
Relationships aren’t depositions and you aren’t sworn under oath. Which leads too…
Relationships are stories you tell yourself and survive on white lies.
Relationships are public, what happens within them is not.
Only those involved in relationships know what they are. None of us can speculate on that, especially the press. And what people want and do their life, doesn’t make it less ethical than others.
You have your biological and logical family, neither overlap and you should choose you latter if the former sucks.
Fuck first.
The Karmic Rule of Honesty says if you reject an honest person, you will be stuck with a dishonest person.
Leave people in better shape than you found them for the next person that comes along.
Tea And Sympathy Rule says that if no harm was done in the past, then you will do no harm in the future either.
Emotional attachment is a blessing and curse and closely follows the Cycle of Addiction model.
“Marketing and sales” is the blueprint to getting what you want out of life with others.
Qualifying people is the force multiplier and one of the most important things you can do, not just the mechanics of it, but the harder part, of not caring what the outcome of it is.
Be honest in your intentions, there are plenty of people out there looking for that exact intention.
If you know what you want and you can articulate it, you are ahead of most people and by default will be great at qualifying for compatibility.
Look for those who are looking for you.
The only power you have is to put yourself, who you are and what you want out to the world and see who responds to that in kind.
Most people don’t identify with negative qualities (regardless of objectivity), so qualifying on this is useless.
Most people are passive aggressive as they don’t know how to be assertive. This comes from a fear of rejection.
Most people fear being upfront about what they want and need, because of potential rejection. Rejection is a positive thing, it separates incompatibility really fast.
If you are being rejected, it’s likely that people ae responding to their context of you, not actually you.
Most people don’t want to meet new people, especially in Adelaide.
Most people are not assertive. Ghosting is a shitty move and says more about them than it does you. They are creating future awkwardness for themselves: this is Adelaide and they’ll run into you again.
Rapport is important and is the foundation for hard conversations and loyalty.
Setting boundaries and parameters important.
Facilitating a psychological space where people can be themselves is rewarding for all.
Personality types matter with communication.
Information as intended from a Communicator to a Receiver is never 100% accuracy, 100% of the time.
Communication is always is conceptual: a photo of a car is not actually a car.
There is no perfect way to get rid of miscommunication.
Context matters: it’s provides the difference in responses from the same words.
More information and more trust gets you through conversational blockages.
You have zero right to tell others what to think about you.
Unless you have experience as a reference point for someone else experience, you can only understand them at a certain level: their description of the experience makes sense, but that is about it.
There can be no reward without agreement and no agreement without a request and no request without a possible rejection.
Just like a vampire cannot enter a house unless they have been invited in, you can only take what has been given to you, nothing more.
Labels matter.
If you are to call people out for shitty behaviour, do it in real time, not after the fact or you come across as manipulative.
If someone is trying to get you to do something for their self interest in the guise of giving you “advice” you can ignore it.
The energy in story telling is what matters, not the story content.
Story telling is the Trojan horse for changing people.
What can be said with words is better said with visuals.
Demonstrations are more effective than claims.
Networking is about meeting people and how you can help them, not selling to people or seeing what you can get from them: it’s all swings and roundabouts and karma always wins.
Always merge groups if you can.
Community building is about adding and consolidating value based on shared values.
Communities are not stagnant.
A community isn’t an ecosystem, and vice versa.
Coming from the known is always better than coming from the unknown.
People do things for those they know, like and trust.
People emotional willingness drops due to basic physiological factors or unusually circumstances.
Game mechanics are great way to incentivize people.
“Please do XYZ for me” is not a request that will work.
People can second guess your intentions, but don’t need to spend the time explaining it to everyone.
There are two sides to every story, the truth lies somewhere in the middle.
Social media is just like stand-up comedy, you don’t need to respond to every troll or heckler.
Dimming someone else light doesn’t make yours shine any brighter.
Resentment occurs with familiarity.
Getting a yes is always better than avoiding a no.
Berating people because you didn’t get what you wanted, will still never get what you want.
If you are going to ask something, be prepared to reciprocate or lose trust.

To Your Success In 2018…

How Not To Give A Fuck About What People Think Of You

Orren Prunckun — Thu, 14 Dec 2017 13:39:52 +0000

Approximate read time: 2 minutes

It has taken me a long time to realize this, but it’s been truly life-changing.

Here it is: “You have zero right to tell others what to think about you.”

And if you think you do, you are self-indulgent.

Let me explain.

No one has the right to tell ME what to think.

I wouldn’t let someone come into my head and insert something I don’t want to be there.

I.e. via mind control.

That’s my domain – I get to choose what happens there.

The opposite is also true.

I have zero right to tell others what to think.

They wouldn’t let someone come into my head and insert something they don’t want to be there.

Technically you can’t do that anyway, so this is just moot.

Nor can you change someone’s mind by convincing.

When was the last time you did?

Never.

You didn’t change their mind.

They changed their mind.

Maybe you influenced them (go on try and prove that you did and how it is apportioned!) but still, they ultimately changed their mind.

So if you can’t change someone’s mind, they will think what they want to think.

And they will think what they want even, about you.

Good or bad.

And there is nothing you can do about it.

So don’t – you have zero right to tell others what to think about you.

The Things You Own End Up Owning You

Orren Prunckun — Wed, 13 Dec 2017 22:30:16 +0000

Approximate read time: 1 minute

Getting buy-in is super important.

The choice is picking between possibilities.

As in chocolate or vanilla.

A decision is a resolution based on reasoning.

As in I won’t touch the hot stove because I was burnt in the past.

And ownership is the something that belongs to a person.

So, if you choose to buy a car (the car doesn’t magically pay for itself and end up in your driveway), this means the car doesn’t choose you.

You chose it, therefore the car belongs to you, and you own it.

Then by the same logic…

If a stray cat chooses to cohabit with you (the cat keeps turning up at your house each day), this means you don’t choose the cat.

The cat chose you, therefore you belong to the cat, and the cat owns you.

Right?

You cannot take what has not been handed over.

The only power you have is to put yourself, who you are and what you want out to the world and see who responds to that in kind.

Then find the ones from that group you also like.

Lessons From 2016

Orren Prunckun — Mon, 23 Jan 2017 22:30:07 +0000

Lessons from 2016 from orrenprunckun

Approximate read time: 14 minutes

About Me

Who Is This For?

Reflect on Lessons Learnt for the year across different 4 categories;
Reflect on what held me back for the year;
Capture a Word Cloud from various data points for long-term states of mind;
Capture health metrics across 10+ categories;
Account for goals for the past year;
Account for behaviours to maintain, start and stop (AKA resolutions) for the past year;
Plan goals for the upcoming year, the next 5 years and the next 10 years;
Plan behaviours to maintain, start and stop for the upcoming year;
Revise life purpose, vision, mission, personal brand promise, 50 year metrics for success;
And a few other things…

Life;
Health;
Wealth; and
Relationships.

Life

Don’t be stubborn and resist things that have a social stigma. What people think (usually people you don’t care about) doesn’t matter one bit.
Getting clear on personal preferences for thing such as investing, communication, risk and learning is very valuable. These areas are high leverage and have high “lifetime value.”
Being bold and going for what you want is under rated. Even if you “fail” you’re still better off than not trying.
Writing undoubtedly refines clear thinking and is a valuable form of Intellectual Property as a side benefit.
The vocal minority is not reflective of the satisfied majority, even though they want you to think that’s the case.
If you want someone to do something, appeal to self-interest not gratitude (not my quote). “Coffee to pick your brain” is not a good value proposition as potential value for both parties is diminished.
Anything worthwhile takes time.
People don’t see value even when it’s slapping them in the face – repetition and plain-English is the name of the game.
It’s really hard to debate nuance and detail, especially with hard conversations, via text. Pick up the phone or talk in person.
People need to call a spade, a spade. There are plenty of charlatans that embellish or hide facts – everything from anabolic steroid use to financial backing by parents and partners – remember in marketing, being believability is your biggest hurdle. People want evidence and plenty of it. This is about being authentic.
The best teachers don’t know everything and the ones who know it all are not the best teachers. Education is not about fact transfer., it’s about empowerment and coaching students.
Sometimes you are at the wrong place at the wrong time and you get blind-sided and caught in shit storm. Don’t beat yourself up about it, we are less in control of life as we think we are and there are millions of factors that influence us that outside our control or sight.
Social and communication skills are learned. There is a common myth that extroverts are better at social and communication. This is not true – they just get energy form people and thus spend more time around people, exposing them to more social and communication opportunities to learn and get better than introverts.
A Law Degree is a useful degree. Law is the building blocks and foundation of modern society.
The Law is an as close to a common denominator of ethics as we’ll practically get. Someone’s subjective (usually judgemental) beliefs are isolated and are not close to the common denominator at all. No one has the right to shame you based on these subjective views, so call them out on it.
We never have perfect information or insight. You may wish to have your time again, but if you did, you’d still be in same position of not having perfect information or insight (remember you start from zero hypothetically). Knowing this means regret become meaningless – the grass looks greener, but never is in this context.
If you are not where you want to be in life, you’re not communicating with others enough.
Living your life exactly as you want, is the best type of revenge.
If you have great ideas and make them reality, people are going to copy you and if they are a nice person they will credit you, but most of the time this will not happen.
Always be the first to report something – Reporter Psychology is weird and the first mover always has an advantage.
Undersell yourself and you’ll always over deliver.
When you find something rare, don’t mess it up by projecting your insecurities on to it.
The majority of people are flakes at everything. It’s far easier to say yes, than say yes and follow through with their word.

Health

Intermittent Fasting is a force multiplier and impacts many facets of life outside of Health.
Calorie deficits are underrated.
Sleep is important.
Being “huge” is not the best differentiator in terms of looks. It’s not your size that matters; it’s your proportions that matter, particularly your shoulders to waist ratio.
Drop body fat first to get ripped, rather than start with gaining muscle. Look good as quickly as possible and you’ll look good while you gaining muscle mass later.
“Spot reduction” doesn’t work.
Losing body fat is easy, but takes some patience. Gaining muscle is harder and takes even more patience.
There are three ways to lose body weight:
Consume a calorie deficit;
Burn excess calories consumed; and
A combination of one and two.
Your body knows muscle is valuable for survival and should be preserved, so when you are in calorie deficit energy has to come from body fat not muscle.
The time when your body receives calories does not affect your body composition all that much.
If you are getting stronger, this means you are putting on more muscle.
If you are losing body fat as well as getting stronger, you are increasing relative strength.
If you are losing body fat as well as getting stronger, you are increasing relative strength.
The quantity of calories only really matters over a longer term such as a week. This is because the body is not very accurate in how it deals with calories.
You get to consume chips, chocolate and cheese and lose body fat if you can adopt the following mantra: IIFYC – if it fits your calories (rather than IIFYM – if it fits your macronutrients.)
It doesn’t matter if you eat “clean” or “dirty” food. Only calories matters.
If you eat a calorie surplus of “clean” food, for example vegetables only, you are still in a calorie surplus and will gain weight. Likewise, if you eat a calorie deficit of “dirty” food, for example chocolate only, you are still in a calorie deficit and will lose weight.
Consistency is the most essential factor in the body you want.
Relative strength increase is the ultimate metric of body composition progress.

Wealth

Freelancers are the same as employees, just with less work security and more actual work (sales & operational) as opposed to just in the case of employee. A freelancer better be asking clients for pay that is reflective. Regardless both are hourly output which is a losing game.
Personal brands are valuable.
Meetings are generally a waste of time for everyone. Extroverts seem to be the instigators of them – make them mutually beneficial for all.
Unless it’s the first meeting or the stakes are high/confirmed, there is no need to meet in person – A 1 hour meeting turns into 3 hours if you include preparation and travel time. This is 2016 – use a technology that makes life easy.
Clients don’t realize that the reason they are in the situation they are in is because they continue to do the things they have always done.
Clients get an expert because the client doesn’t know to get out of the bad situation they are in. Micromanaging and questioning every step, rather than trusting the process and expert should be a client’s default.
The majority of people want to be decision makers but no one wants to do the actual work that makes a difference. Many are passionate, but not willing to step up.
No matter how “cool” being a strategist is, not everyone is a strategist and if you call yourself a strategist, you aren’t one. That’s not a good strategy for a strategist.
Expertise is the best form of exposure and branding.
People don’t value anything that is free.

Relationships

Honesty, vulnerability, authenticity and transparency are under rated. In fact they are required to get you what you want.
No one likes rejection, but rejection reveals in compatibility fast. Seek it out. Yet, most people’s ego can’t handle rejection even when you give them zero consequences and the ability to save face.
At first sight, what seems to be inconsistent behaviour is because people have different criteria for different things, times, environment, value propositions etc. Behaviour is not inconsistent after all.
Just because you have opinion doesn’t mean you are objectively right.
If you are going to bring up the past, then mention it at the time it happens (or close to) otherwise you look manipulative and trying to saving face.
If someone is giving you advice that is related to you and them, by default they are being slightly manipulative to get what they want out of you.
Sometime people do the equivalent of coming into your house and graffiting on your walls, yet when your call them on it, they felt entitled to do it. Stay clear of them.
You can’t change people but you can change, people.
Don’t feed the trolls.
People will do anything for those who encourage their dreams, justify their failures, allay their fears, confirm their suspicions and help them throw rocks at their enemies. (Not my quote).
Giving or receiving unsolicited advice never works to change someone’s mind. Life changing events have that sort of epiphany for change.
Most people can’t or are unwilling to have hard conversations.
Most people don’t know what they want/need.
It easier to complain than to take action to fix something, so unless you are willing to make a difference, keep your mouth shut.
Most people never reply or say thank you. They aren’t rude or bad people, they are disorganized or don’t have experience with understanding how much small things like that mean.
What you say about others when they are not around say more about you than it does them (the content). Beware of the “looking through the fish bowl effect” that happens to you when doing so.
Give people what they want – you can’t change their minds, only they can do that.
You can’t control who likes you, just find those who do and who you also like.
Look for those looking for you – no matter how different you think you are, there are plenty of people out there just like you, who are also looking for you. Find your people.
Go for what you want. You statistically have 85 years to live, why are you wasting it.
People love gossip and rumour.
People who are hurting lash out in hostile ways.
1% of people are going to hate you and what you do, not matter what. This says nothing about you (as the majority of people usually respond well or great) and says a lot about them – they are driven by what’s going on in their world view: fear, insecurity and jealousy.

Do you want more like this?

Join below to be notified immediately about new content and more. No annoying daily emails and no spam – just good content when it’s posted.

How I Remain Ripped Year Round By Consuming Chips, Chocolate and Cheese While Skipping Sit-ups & Sprints

Orren Prunckun — Sat, 31 Dec 2016 22:30:14 +0000

Caution: This guide is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health care practitioner, before undertaking any diet, exercise and techniques I talk about. You should not use this guide if you have any known medical condition, and you should always consult your health practitioner before beginning any exercise or nutrition program. This guide is not suitable for children under the age of 18 years or pregnant women. These statements have not been evaluated by a medical practitioner. This guide is not intended to diagnose, treat, cure or prevent any disease. If there is a change in your medical condition, you should notify your physician immediately. I expressly disclaim responsibility for any adverse effects that may result from the information I talk about – I’m not a medical practitioner, personal trainer or qualified in anyway, and what follows come from my observations of my experience only. Consult with your doctor if these are right for you. You understand this to be an expression of opinions and not professional advice. You are solely responsible for the use of any content and you hold me and any of my agents harmless in any event or claim.

PART 1: Why This Guide Is Important To You;
PART 2: What This Guide Is Really About;
PART 3: Step-By-Step Way To Get Abs; and
PART 4: How To Take Action With Your Fitness.

PART 1: Why This Guide Is Important To You

You are still stuck.

I know your story.

Sure, everyone’s situation is different, but the results are usually the same…

I’ve got a quick question for you:

“Do you want your abs to be ripped all year round?”

Come on, you know you want to look like an Abercrombie and Finch underwear model where you are also super strong.

So why hasn’t it happened for you yet?

Come on, admit it – this isn’t the first time you have been looking for that Hollywood Fight Club look, is it?

When is it your turn?

Well, you are going to discover and I’m going to show you how you get and stay super lean and muscular by consuming chips and chocolate and cheese while skipping sit-ups and sprints…

“Hey twiggy, why don’t you eat some food.”

If you knew how much food I ate when I was a kid, you’d think this type of bully comment was preposterous.

Yes, I was rake thin and yes, I ate a lot of food.

I never could put on weight and be at a healthy Body Mass Index (BMI).

For much of my life I had been around 67 kilograms (kg) and about 11% body fat (bf).

A classic skinny/fat ectomorph, both skinny and fat at the same time.

A hard gainer.

Fast metabolism and a small frame.

And ever since I can remember I have been lanky.

I even recall one time in grade 4: At recess I was so hungry that I got a stomach-ache so bad I could hardly stand up (bear in mind I had already eaten a big breakfast that day.)

Fast-forward many years and I was in Las Vegas for a work conference in 2014.

The entourage went to the hotel pool.

I took of my shirt to go swimming and realised how much I didn’t like the way I looked.

Lanky is synonymous with not being very athletic.

The thing is, I’ve played ice hockey for the last 25 years and wanted to be stronger, faster with a lot more stamina, especially as I’ve got “older.”

A few years ago I was probably just like you…

I’m sure you have heard of “bro science”?

Bro science is fitness knowledge passed off as fact with little or no real world first-person experience to substantiate conclusions.

Bro science, spread by “bros” in the gym.

Here is some typical bro science that you may think that you need to do:

Consume a meal every three hours on the dot;
Consume a meal before you exercise;
Consume a meal within an hour of your workout;
Consume six meals a day;
Consume a protein shake after workouts;
Consume a “clean” diet of chicken and broccoli;
Consume a calories surplus;
Exercise six days a week;
Etc. Ad nausea.

I have a confession to make…

The problem I had was I used to believe in it.

Maybe you do still?

Well, I tried all the typical bro science.

At the end of 2015, I was 80kg on the dot at about 15% body fat.

In other words, I went from border-line under-weight to border-line over-weight on the BMI index.

But the difference comes from just over 10kg in weigh change.

And for visuals that’s 20 packets of mince beef from the supermarket.

Sure, I put on weight, but I gained body fat as well as muscle.

The bro science approach didn’t really work all that well.

In my experience, bro science is mostly nonsense, especially for having abs ripped all year round.

And that’s when I got a big “Ah Ha” moment.

The real problem is that it’s not based on much science at all.

I decided to try something different: to go turn flab into ab – increasing muscle mass, burn fat by consuming chips, chocolate and cheese while skipping sit-ups and sprints.

On New Year’s Eve 2015, I decided to ignore common fitness “wisdom” and try some new things.

So, I read as much as I could from scientific journals to put the pieces together.

And guess what?

This time it worked!

That’s when I realised the reasons why I hadn’t been successful before.

I discovered the “big lie” and realised that the lack of results before certainly wasn’t my fault and it’s not your fault either.

The real problem for me was a case of “blind leading the blind.”

Or “bros” leading the “bros.”

No wonder I was struggling!

My guess is that this is also what is keeping you from having abs ripped all year round.

So what was the lesson for me out of this?

Just because I assume something is true, doesn’t actually make it true. So test assumptions – not just in fitness but everything in life…

As Venture Capitalist Marc Andreessen said, have “strong opinions, loosely held.”

But don’t think that you can do it on own.

I’ll show you how I did it.

You can look over my shoulder, so to speak. It’s hard to believe, but I’ll show you how easy it is.

Let’s go over it – here is what I do:

Consume all my calories in a five to eight hour window each day;
Consume meals when I’m hungry;
Consume only one to two meals a day;
Consume no liquid meals (protein shakes are out);
Consume a moderate amount of junk food;
Consume a calorie deficit;
Consume no food before exercise; and
Exercise two days a week.

I.e. the opposite of “bro science.”

I also don’t consume a low fat or low carbohydrate diet – your body needs body fats and carbohydrates as these two macronutrients affect certain critical hormones.

Yes, I ate chips, chocolate and cheese each day as long as I followed those rules.

Does it work?

Here is what happened to my measurements when I dropped all the bro science nonsense:

Body Mass: down 14kg (8kg of those in the first three months);
Body Fat: down 6.53%
Waist: down 12cm;
Bench Press: up 20kg;
Push Press: up 28.5kg;
Weighted Pull ups: up 9.5kg; and
Deadlift: up 42.5kg.

Obviously, after six months, my measurements were going in the right directions…

Body mass and waist went down and all my lifts went up.

I feel like a warrior at ice hockey now – faster & stronger than ever.

In fact, my absolute strength is the best it has ever been and by default, my relative strength is also the highest it has ever been.

But pictures tell 1,000 words, right?!

Look at those ab veins!

I distinctly recall six individual people commenting on my progress without any prompts from me (by the way, these comments actually sound ridiculous to me given how hard this journey had been previously.)

I didn’t realise when I started that, not only does this style of fitness produce incredible strength and a great aesthetic, but I also experienced the following:

Increase in concentration;
Increase in energy;
Increase in positive mood;
Increase in testosterone; and
Increase in confidence.

Science has also found that this style of fitness is correlated to the following:

Increase in life expectancy of between 20-30%;
Increase in insulin sensitivity;
Decrease in cancer risk;
Decrease in diabetes risk;
Decrease in heart disease risk;
Decrease in obesity;
Decrease in blood sugar levels;
Decrease in blood pressure; and
Many, many more…

[fancy_box id=4]

I have distilled everything I know into a formulaic system and decided to create a fitness guide called Flab Into Ab that is going to show you the fastest and easiest way to get getting and stay lean and muscular even while eating cheese, chips and chocolate each day.

If you have been struggling with making progress with your fitness, then you need this fitness guide!

Just click this link to find out more

If you don’t absolutely love it, I’ll give you your money back and you can keep it anyway.

[/fancy_box]

PART 2: What This Guide Is Really About

I want to outline a justification for this type of training.

Most people looking to get strong…

They want to gain body weight, in other words “be huge.”

However, being huge is not the best differentiator in terms of looks.

Here’s why I follow a “cutting” protocol, that is staying with low body fat and not being huge in terms of body weight.

In my experience, abdominals start to become visible at about 8% body fat or less.

That’s what I aim for.

Everyone thinks they need to gain body weight to look good.

Look at my photos at the start of the guide.

I’m ripped.

I look good.

If I were 70kg with 10% body fat, for simplicity (I’m currently about 8% body fat,) this equates to 7kg body fat and 63kg lean mass.

For me to gain 10kg of lean mass (i.e. pure muscle and staying ripped all year round, not going through cycles of “dirty” gain and cut) and stay at 8% body fat, it would take me several years to do.

I’d look incredible at the end at 80kg.

However, if I were 80kg with 20% body fat (i.e. “huge”), I would have 16kg body fat and 64kg lean mass.

It’s far easier and quicker to drop to 10% body fat than to drop to 10% body fat AND also add 10kg muscle.

I’d still look incredible at the end at 72kg – almost the same regarding proportions as the 80kg comparison.

The latter is what this guide is about – great proportions, just a smaller size.

Let me put it another way.

It’s not the size that matters; it’s the proportions that matter, particularly your shoulders to waist ratio.

Even if I had no muscle and was “skinny/fat,”

I’d still prefer to drop body fat first, to be ripped rather than gain body weight; that way I would look good as quickly as possible and look good while I was in the process of gaining muscle mass later

As Illustrated by the image, the amount of muscles mass is approximately the same, the only difference being the body fat.

Which would you rather be, bulky or cut?

Hopefully, this photograph and explanation changes your view on “being huge” as your only modus operandi.

For most people, including myself, this guide gives two simple options:

Lose body fat first, then gain muscle mass; or
Re-compose your body fat and muscle mass at the same time.

It all starts with losing body fat.

“Spot reduction” doesn’t work.

Losing body fat is easy, but takes some patience.

Gaining muscle is harder and takes even more patience.

To have low body fat and high muscle at the same time, you must lose body fat and gain muscle.

This sounds pretty obvious, right?

Well, conventional fitness wisdom is a little off on this, hence why you are here.

Body weight is made up of body fat, bones, cartilage, ligaments, tendons, internal organs, muscle, water, glycogen and so on.

You can manipulate body weight by adjusting any one of those.

Adjusting body fat and muscle is harder to do and is only noticeable over the long term.

Adjusting water and glycogen amounts is easier to do and is noticeable in the short term.

More permanent manipulable weight is muscle and body fat, not water and glycogen.

Manipulating permanent weight has to do with energy.

A calorie is a unit of measure for energy.

Excess calories consumed is excess energy and this is stored as body fat.

Body fat is just excess energy (calories consumed and unburned.)

Thermodynamics is the science of energy.

To lose weight (this could be a combination of body fat and/or muscle), you must burn more calories than you consume.

To lose weight more permanently, you need to consume fewer calories (not to be confused with volume of food) than you burn (how much you burn is based on metabolism, age, thermic effect of food and so on.)

In other words, be in a calorie deficit and you’ll lose body weight.

This is what is referred to as the calories in/calories out model.

However there is a limit to lost: essential body fat – about 3% – is necessary to keep your body alive.

You can’t escape the science of thermodynamics, but there are some ways to cheat it:

Consume caffeine (such as black coffee) which increases metabolism and speeds up food passing through your digestive system; and
Expose yourself to the cold which increases metabolism.

Practically, there are three ways to lose body weight:

Consume a calorie deficit;
Burn excess calories consumed; and
A combination of one and two.

All have different effort levels.

Number one is easiest and number three is the quickest.

We don’t just want to lose weight (which is a combination of body fat and muscle), we want to lose body fat only, not muscle! Here is how:

Eat enough protein;
Do resistance training; and
Be in a calorie deficit.

Eating enough protein is needed to feed muscle growth caused by resistance training.

Resistance training with progressive overload (an increase in weight) over time is needed to simulate muscle growth and nutrition partitioning to burn body fat: your body knows muscle is valuable for survival and should be preserved, so energy has to come from body fat not muscle when you are in calorie deficit.

Calorie deficit in this guide follows a calorie restriction protocol.

Calorie restriction is defined as the reduction of calories without incurring malnutrition or a reduction in essential nutrients.

Calorie restriction is the quantity of calories (not volume of food consumed.) Science has unquestionably shown that the following 10 rules are true for losing body fat:

Eat less calories than you burn;
Eat less calories than you burn;
Eat less calories than you burn;
Eat less calories than you burn;
Eat less calories than you burn;
Eat less calories than you burn;
Eat less calories than you burn;
Eat less calories than you burn;
Eat less calories than you burn; and
Eat less calories than you burn.

It’s worth repeating that many times!

“But that is hard, Orren,” I hear you say.

Yes, it is.

No one likes diets.

And it’s even harder, if you also want to consume chips, chocolate and cheese.

And you get even more cravings for those foods when you eat less calories than you burn.

Even harder is if you eat three standard meals a day.

Or worse, if you eat six meals a day like bro science suggests.

Now, let’s assume that the average person’s maintenance calorie intake is 2,200 (approximately) calories per 24 hours.

If they want to lose more permanent weight (body fat or (unwanted) muscle), they need to eat 2,199 (approximately) or less calories every 24 hours.

We know that to lose weight, they need to be in a calorie deficit – enough to lose weight but enough not to make life miserable (I’ve done 500 calories a day on a 5:2 fasting regime and that was tough) so that means they should consume about 2,000 (approximately) calories per 24 hours.

2,000 calories in 24 hours divided by three meals is 666 calories per meal.

This image shows a 690 calorie meal:

That’s not much food.

As you can guess, it’s really easy to eat over that amount!

666 is the devil’s number, by the way.

And eating like this is hell!

Any more calories than that and they gain body fat (assuming no resistance training or other exercise.)

Any less calories than that and he loses body fat (again, assuming no resistance training or other exercise.)

Remember body fat is only stored excess calories.

The “normal” western eating cycle is three meals a day.

Three meals eaten per day over a typical day is an eating window of 14 hours (6.30am, 1pm and 8.30pm for breakfast, lunch and dinner respectively.)

But, what if you dropped one meal and only ate twice a day but the same calories?

2,000 divided by two meals is 1,000 calories per meal.

A 1,100 calorie meal is illustrated in this image:

Delicious!

And it’s getting a lot harder to over-eat the amount of calories of this food!

Especially if you reduce your eating window to between 1pm and 8.30pm for the two meals.

Now, what if you dropped two meals and only ate once a day with the same calories?

2,000 divided by one meal is 2,000 calories per meal.

You could eat four Big Macs or two Big Mac Extra Value meals and still be on target!

Delicious!

And it’s getting even more difficult to over-eat your calories with this food!

Especially if you reduce the eating window to one hour at 8.30pm for the one meal.

Same calories but now you’re feasting like a king. This is called fasting or nutrient frequency.

Fasting or nutrient frequency is the regularity of food consumed.

It is the act of not eating for a period of time and it may be intermittent in nature.

Intermittent fasting is an umbrella term for a cycle between a period of fasting and non-fasting, or feast and famine.

Intermittent fasting can be used in conjunction with calorie restriction.

Time-restricted feeding is a specific type of intermittent fasting.

In this guide, I will be using the Fast 5 variation.

Fast meaning fasting.

Five meaning a five-hour eating window, which is also fast – no pun intended.

Other versions of intermittent fasting include:

Alternate day fasting which involves a 24-hour fast followed by a 24-hour non-fasting period; and
Alternate day calorie restriction which involves eating 500 calories for two days a week and “regular” calories for the rest.

“Regular” calories mentioned in Alternate day calorie restriction can be problematic as the word regular is subjective and the amount of calories could vary wildly.

Regular should be interpreted as maintenance calories.

None of these variations of fasting breakdown muscle mass.

Related to fasting is nutrient timing – the time when you consume food.

This is important because the time when your body receives calories does not affect your body composition all that much, as illustrated by the Queensland Government advertising campaign.

If it is good enough for them, it is good enough for me!

Nutrient timing is the window of time in which you eat your food.

You can eat whenever you want – morning or night and even right before bed – as long as you are consistent with your nutrient frequency and timing.

Besides bro science, one of the main reasons I wasn’t getting success, even after I knew what to do, was, in truth, that I had been inconsistent.

[fancy_box id=4]

If you have been struggling with making progress with your fitness, then you need this fitness guide!

Just click this link to find out more

If you don’t absolutely love it, I’ll give you your money back and you can keep it anyway.

[/fancy_box]

PART 3: Step-By-Step Way To Get Abs

Turning flab into ab and getting abs is a matter of following six steps. Here they are:

STEP 1: Daily Preferences;
STEP 2: Setting Course;
STEP 3: Exercise (including resistance training);
STEP 4: Nutrition (including calories, macronutrients, nutrient timing, micronutrients and supplements);
STEP 5: Recovery; and
STEP 6: Repeat (including consistency).

Before we get into the steps, it’s important to understand the “body composition priority pyramid.”

Here are the inputs, in addition to consistency, that you need to help you succeed:

Calories (energy);
Resistance training;
Macronutrients (particularly protein);
Nutrient timing and nutrient frequency;
Micronutrients; and
Supplements.

These inputs are listed in priority order and in order of magnitude to illustrate their potential impact on body composition.

There are some important preferences related to fitness, which you need to choose before you move on to the rest of this guide, to help you be successful.

The most important fitness preferences (in no particular order) for this guide are as follows:

Quantity of Food;
Window of Eating;
Exercise Frequency;
Time of Exercising;
Time of Eating; and
Time of Sleeping.

Choosing your preference for each of these will set the foundation of your daily routine that the rest of this guide is based on.

As previously discussed, consistency with these daily preferences (also known as a “daily routine”) is the most valuable input that will determine the success you have.

For the full details on this click here.

You will track nutrition measurements to determine if you are losing body fat.

If you are losing body fat, this means that you are increasing your relative strength and getting stronger.

The main nutrition measurement you will track is calorie intake per day.

You have three possible courses of action which will determine your nutrition. You can:

(Lean) gain;
Maintain; or
Cut.

If your body fat percentage is 8% or less, then you should maintain or gain body weight (in a lean way).

If your body fat percentage is more than 8%, then you should maintain or cut body weight.

Great physical aesthetics, especially for a non-steroid look, come down to concentrating on body parts in the following priority order:

Shoulders;
Core;
Chest;
Legs;
Back; and
Arms

The first three are visible front on, so we’ll concentrate on these.

Each of these body parts should have the following features:

Shoulders: A 1.6:1 shoulder to waist ratio;
Core: Visible, low body fat, v-cut abs with six pack;
Chest: Developed lower, outer chest;
Legs: Thick lower & outer thighs with pronounced calves;
Back: A “V” shaped tapered posterior; and
Arms: High vascularity with front and back peaks.

So let’s explore each of these features in terms of the related muscles you will need to exercise.

Shoulders

Description:

A 1.62:1 shoulder to waist ratio.

Muscle:

Deltoids; and
Trapezius.

Core

Description:

Visible, low body fat, v-cut abs with six pack.

Muscle:

Rectus Abdominis; and
External Oblique.

Chest

Description:

Developed lower, outer chest.

Muscle:

Pectoralis Major.

Legs

Description:

Legs: Thick lower & outer thighs with pronounced calves;

Muscle:

Vastus Medialis Oblique; and
Gastrocnemius.

Back

Description:

A “V” shaped tapered posterior.

Muscle:

Latissimus Dorsi.

Arms

Description:

High vascularity with front and back peaks.

Muscle:

Triceps; and
biceps.

Now that you know the features of each of the body parts and the related muscles to get them, you will need to do resistance training.

For the full details on this click here.

So what should your food be made up of?

You still get to consume chips, chocolate and cheese and lose body fat if you can adopt the following mantra:

IIFYC – if it fits your calories (rather than IIFYM – if it fits your macronutrients.)

It doesn’t matter if you eat “clean” or “dirty” food. Only calories matters.

For illustration purposes, if you eat a calorie surplus of “clean” food, for example vegetables only, you are still in a calorie surplus and will gain weight (this could be a combination of body fat and/or muscle).

Likewise, if you eat a calorie deficit of “dirty” food, for example chocolate only, you are still in a calorie deficit and will lose weight (this could be a combination of body fat and/or muscle).

Case in point – I love chips, chocolate and cheese and I eat some of those daily and I have ripped abs.

I get people saying this is “not healthy.”

Rather than getting into this debate, I want to kill some myths about fitness.

Fitness is one of those terms that is problematic.

It’s hard to define and very subjective.

If you look at the dictionary definition of “fitness” it is “the condition of being physically healthy.”

Again “healthy” is one of those terms that is hard to define and very subjective.

“Healthy” also opens up a massive can of worms in what can be a discussion ranging from science to semantics, subjectivity to commercial propaganda, and cognitive biases to bro science.

If you look at the dictionary definition of “healthy” is “a good physical condition.”

A good physical condition could be – depending on whom you ask such as a doctor, a nutritionist, an average person, a body builder, etc.:

Body Mass Index;
Weight;
Disease level;
Type of diet;
Nutrient content;
Amount of food;
Amount of exercise;
Type of exercise;
Amount of rest;
Type of rest;
Body fat composition;
Strength;
Etc. Ad nausea.

I am going to be using the words “healthy” and “fitness” in terms of “body fat composition” and “strength,” respectively.

Particularly, the version of these two as being lean and muscular.

Having said all this, eat food where you get macronutrients and micronutrients.

As a rule of thumb, “dirty” foods have:

I am going to be using the words “healthy” and “fitness” in terms of “body fat composition” and “strength,” respectively.

Particularly, the version of these two as being lean and muscular.

Having said all this, eat food where you get macronutrients and micronutrients. As a rule of thumb, “dirty” foods have:

Small volume (i.e. not filling);
Low micronutrients; and
Induce cravings.

“Clean” foods have:

Large volume (i.e. filling);
High micronutrients; and
Do not induce cravings.

Here are foods on the Satiety Index. The Satiety Index measures how full certain foods make you feel. Note: many of them are “unhealthy”.

Very Full:

Vegetables;
Fruit;
Potatoes; and
Grains.

Full:

Beans;
Pasta;
Rice;
Chocolate;
Chips; and
Cheese,

Empty:

Ice cream; and
White bread.

Very Empty:

Yogurt; and
Candy bars.

Now that we know the step-by-step method for getting abs, let’s take action.

After completing this guide, you should be able to get and stay super lean and muscular by consuming chips and chocolate and cheese while skipping sit-ups and sprints…

Here are the actions you need to take:

Set your goals;
Pick your preferences;
Track your metrics;
Workout;
Eat;
Recover; and
Repeat.

You now have a solid plan to get and stay lean and muscular.

That’s all you need to know and it will be more than enough for you to get started on your own.

This maybe the momentum you need to turn flat to ab.

PART 4: How To Take Action With Your Fitness

Okay, what is the point of this section?

Good question…

I want to inspire you to focus on what you want and say no to anything that gets in the way.

Focus. So simple, yet so hard.

Seriously, statistically, you have less than 85 years to live.

And you are probably 1/4+ of the way through that already.

STOP FOOLING AROUND.

Whatever your goal is, it’s totally possible.

Start small, but be consistent.

The latter is far greater than the former.

Will you smash it out of the park?

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I’d be lying if I said it was easy – it wasn’t easy at all.

I’ve been where you are and I know how hard it can seem.

The creation of the Flab Into Ab guide was particularly hard – from creating the calculations, to creating the sequence, to creating the method.

Not only that, it took me what I estimate to be 10 years of trial and error to find the knowledge needed to put into it.

Now I have it, it makes getting lean and strong so easy.

Yes, I still use the principles in this guide daily, even though I am where I want to be.

What used to take me hours of effort in the gym and the kitchen is reduced.

My old solution was to cobble together a bunch of smartphone software tools such as Evernote and Google Sheets, my phone’s stopwatch, audio player, and camera to get me through. It was much like Frankenstein – it was all over the place, hard to keep track of and just a lot of work documenting, calculating and switching between apps.

No more spreadsheets.

No more calculating.

No more sprawling file folders, etc.

Now, while it would be impossible to show you ALL of the benefits the Flab Into Ab guide, I want to show you some of the things that you’ll get as soon as you’re have it.

Here is what the guide does and how it can help you:

Tells you to cut or bulk depending on your body fat percentage to look the best in the least possible time and effort;
Tells you the type of workout you should being doing each day;
Tells you the variation of workout you should being doing each day;
Tells you the time of day you should workout;
Tells you the time of day to eat your first meal;
Tells you the time of day to start eating your last meal;
Tells you the weight to lift on each workout day;
Tells you the number of repetitions to lift on each workout day;
Tells you the number of sets to lift on each workout day;
Tells you the time required each workout; and
Tells you the time of rest required between each set

What all of this means is:

“You never need to do any tedious research again.”

Would you like to get access to this?

I am offering you the Flab Into Ab guide.

The total value of all of this is $67 USD.

Let me ask you some questions…

“If all of these I mentioned helped you get the body you want, would it be worth that price?”

“If all this did was let you drop the kilos, would it be worth it?”

I’m not going to charge you $67 USD.

I’m only going to charge you $39 USD, because I want you to succeed. For the cost of a night out, you can get access to everything inside of the Flab Into Ab guide.

Even at $39 USD, you may be nervous because there are a lot of scam artists out there.

I’m going to put all the risk on me and give you my 100% money back guaranteed, to make sure you are successful and take the leap of faith with me.

If you are not happy for any reason at all, simply email me and I’ll refund you money in full.

But you have to act now, because I’m considering putting the price up to $67.

And when this price is gone, it is GONE.

Just imagine what life will be like when you get the body with abs you want…

So click here right now, and you’ll be taken to a secure order form.

For those of you who are already keen jump into this app head first, get started without delay.

What will happen next, is you will be directed to PayPal to purchase.

After you put in your credit card information, you will be redirected to a secure members’ area where you can access the guide and you can begin the workout and nutritional program straight away.

4 clicks from now will be on way to success.

And for those of you who are sitting on the fence, let me say this – is not about me or my success.

I don’t care if you use this guide or not.

It doesn’t make a difference to my life, but tomorrow you will still be in same situation with the body you are not happy with.

This is about you and your results.

This offer won’t be up forever, I have a lot of other things to do.

You see…it doesn’t matter to me if you sign up right now or not.

I’ll still be going about my daily routine, eating chips, chocolate and cheese, hitting my fitness goals with absolute certainty, whether you join in.

However, without help from this guide, you’ll ALWAYS be working harder than you really need to.

I know it sounds kind of harsh, but I think you’ll agree that it’s true.

Remember, you get access to the Flab Into Ab guide for $39.

Get started today and I’ll see you in the members area.

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No Guarantee: I am serious about helping people, however results are not typical. This is because the majority of people don’t take action. Understand that I am half the equation. It’s up to you to follow this guide to get results. Every effort has been made to accurately represent my products. The examples used are exceptional results and don’t apply to the average consumer. They are not intended to represent or guarantee similar results. Individual success depends on a multitude of factors such as dedication, desire and motivation. I believe in hard work, giving value and helping others. I make no guarantees because I don’t know you – your results are up to you.

What Could You Do In 64 Hours?

Orren Prunckun — Mon, 21 Nov 2016 12:26:15 +0000

Since I was young, I have always been fascinated with sharks.

I’m still not sure why that is, particularly because was afraid of the black line markings in pool when I learnt to swim (a weird fear I realise).

Perhaps it’s because sharks are powerful, silent killers of the ocean who cover great distances of the earth and lurk in the shadows.

I attempted to overcome my fear of the unknown in the ocean by doing the PADI open water diver training (yet I had a pretty bad run in with alternobaric vertigo while under water on my first ocean dive.)

Fascination may not be the best word either: fearful is certainly accurate!

In 2012 I got the opportunity to see tiger and hammerhead sharks in a cage off the coast of Maui in Hawaii.

An amazing experience.

And since that trip I was hooked.

However tiger and hammerheads are no Great White.

So Great Whites went on the bucket list.

It was a year later in 2013 that I ventured to Port Lincoln on the Eyre Peninsula of South Australia to try and see one.

It was an epic journey:

A taxi
A flight
Another taxi
A hotel
A hire car
A 3 hour boat trip to the Neptune Islands (where nearly everyone on board was sea-sick due to rough seas).

And we didn’t see one shark!

I changed and delayed my flights home to try again the next day.

And guess what?

Same as before.

We didn’t get see a shark that day either.

So an extra night in the hotel, a taxi and flight home with nothing.

It was a big investment of time, labour and money to not tick something off my bucket list.

Disappointed is an understatement!

And because it wasn’t ticked off the list, it made me hungrier for the experience.

Fast forward 3 years and a good friend of mines husband was killed by a Great White in the Pacific.

Pretty devastating in itself, but it also had a lot of other consequences for their family.

Then guess what popped up?

An opportunity to go back to back to Port Lincoln to hopefully see a Great White.

I joked with the same friend that the universe wouldn’t take two people she love from her.

So I jumped at the offer.

And here is what the weekend had in store…

Massive thanks to thanks to Adventure Bay Charters for putting on a great show!

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Have You Heard Of “Bro Science”?

Orren Prunckun — Sat, 18 Jun 2016 23:30:04 +0000

Approximate read time: 2 minutes

Bro science is fitness knowledge passed off as fact with little or no real world first-person experience to substantiate conclusions.

Bro science, spread by “bro’s” in the gym.

I have a confession to make…

…I used to believe in it.

Here is some typical “bro science”:

Consume a meal every 3 hours on the clock;
Consume a meal before you work out;
Consume a meal within an hour of your workout;
Consume 6 meals a day;
Consume a protein shake after workouts;
Consume a “clean” diet of chicken and broccoli;
Consume a calories surplus; and
Work out 6 days a week.

Etc. Etc. Ad nausea.

And in my experience it was a bit of nonsense (I’m not a doctor or personal trainer or qualified in anyway and what follows is only my experience – nothing more.)

On New Year’s Eve I decided to ignore common fitness “wisdom” and do the following every day:

Consume all my calories in a 5-8 hour window;
Consume no food before working out;
Consume meals when I’m hungry;
Consume only 2 meals a day;
Consume no liquid meals;
Consume a moderate amount of junk food;
Consume a calorie deficit; and
Work out 2 days a week.

I.e. the opposite of “bro science.”

And based on that here is what happened to my measurements:

Body Mass: down 9kg;
Waist: down 4”;
Bench Press: up 15kg;
Push Press: up 20kg;
Weighted Pullup: up 22.25kg; and
Deadlift: up 27.5kg.

My measurements were going in the right directions…

Body mass and waist went down and all my lifts went up.

Ice hockey is back and I feel like a warrior – faster & stronger than ever.

So what was the lesson for me out of this?

Just because I assume something is true, doesn’t actually make it true.

Test assumptions, not just in fitness but everything in life…

As Venture Capitalist Marc Andreessen said “strong opinions, loosely held.”

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How To Make Cold Email Introductions That Benefit All Parties

Orren Prunckun — Fri, 12 Feb 2016 22:30:51 +0000

Approximate read time: 3 minutes

I get asked to make lots of cold introductions, by a range of people for a range of reasons and for a range of requests.

I don’t mind doing this (although this may change in the future.)

The incentive for me is that I build social capital and reciprocity.

These are very valuable to me.

But, what most people don’t consider is that I’m a busy guy and the more they can make my life easier, the more I am likely to help.

Remember Law 13 in Robert Green’s 48 Laws of Power?

“When asking for help, appeal to people’s self-interest never to their mercy or gratitude.”

Make life easier for me.

How can you do this?

Write the email introduction for me, so all I have to do is copy and paste.

That takes my time investment to help YOU from 10 minutes to 10 seconds.

But, lately, I have taken my own medicine (again, “when asking for help appeal to people’s self-interest never to their mercy or gratitude”) and making life easy for them as well.

So I have posted my introduction email template below.

I simply ask people who want me to make an introduction to fill it out.

Then I copy and paste into email and CC the two parties.

It saves us all time, and we all benefit.

Here are the scripts…

Email 1 (Permission)

Subject: (how you can help them)

To: (your email), (their email)

Body:

Hi (their name),

My contact (your name + what you do – 1 sentence pitch) and is looking for (how you can help them – 1 sentence description).

I think they may be of use to you, but I respect your email inbox, and I don’t want to cold-introduce them without your permission.

Do you think this could of interest to you?

If it is, I can do an email introduction for both of you to discuss further.

If not, no problem at all.

Have a wonderful week,

Orren

Email 2 (Introduction)

Subject: Introduction: (their name) <-> (your name)

To: (your email), (their email)

Body:

Hi (their name), meet (your name), (your name) does (what you do – 1 sentence pitch) and is looking for (what you need help – 1 sentence description).

Hi (your name), meet (their name,) (their name) does (what they do – 1 sentence pitch – check LinkedIn etc.).

I think there may be a possible collaboration here.

I hope you both can connect via this email.

No need to CC me into any further communication.

Have a wonderful week,

Orren

If you would like me to introduce you to someone in my network, click here to get started.

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