The Answers to Fitness

By Kyle Rausch

Many people still think there is a magic pill, the perfect exercise program, the perfect diet, or some sort of supplement that is going to make them healthy and create a body they feel confident in. These are almost always detrimental shortcuts.

But there is one way that has been working for anyone and everyone who tries it and has been documented and proven successful for over 2000 years. This book is a tribute to the mindset of what creates a master of any skill. You see, there is no magic formula, but there definitely is a system of thoughts, practical application steps and science to help you get your outcomes as quickly as possible, but no faster.

The Answers to Fitness is a stepwise, easy to follow process to first help cultivate your mind, clean up your lifestyle and then begin conditioning your body in a safe and progressive way to help you maintain your mind and body for your entire life.

By focusing on your mind, we unlock the reasons why we still rely on "motivation", even though we know it never shows up, and how to create lifestyle hacks to help get us through the gym doors, because that's the hardest part, showing up.

Your mind is your ignition, your lifestyle is your gas tank, and your body is the vehicle to UNLOCK EVERYTHING YOU COULD EVER WANT in this life. The End Game Fitness teaches you how to learn to love the grind and hack into your Future in Fitness.

• Language: English
• Publisher: Tellwell Talent
• Release date: Mar 12, 2020
• ISBN: 9780228825098

Book preview

It Begins in Your Mind

This book is designed to change you. It’s not designed to hold your hand and tell you you’re wonderful and that everything you need is inside of you. This book is meant to make you someone else. Something else. You see, if you employ the habits and life hacks I’m suggesting in this book, you will, by the simple logic of doing other activities than you’re currently doing, be living a different life.

I intend for you to change. I want you to accept to yourself that you need to be something different, someone different. Not because you’re a good or a bad person. Not because you’re not good enough. The reason for your growth is not because you have to complete anything or fill in personal gaps. You are a whole and beautiful person as you are right now. I encourage you to grow—not because you have to but because you can.

Who you are today is not what you need to be healthy and fit. The concept of health is forever changing, just as our environment is always changing. The first thing to do, then, is to set your health improvement as a goal.

The beauty of goals is not the attainment of goals; it’s who you have to become to attain the goal. Expect to be different. Don’t be like the masses and be afraid of change. Change is coming, my friends; you can either welcome it and be a driver of change—or you can be blown around by it.

There are three types of people in the world: people who watch what happens, people who wonder what happened, and people who make things happen. Be the last of these. Make things happen for yourself and for those in your life. Period.

Making things happen means you have to work. Hard. This, in the modern world, isn’t sexy. We are sold convenience in the form of Big Macs and recliner sofas with little consideration for the insidious decline of our work ethic. Never, before our modern arena of convenience were we able to survive life without earning every step.

Now you can live to the ripe old of age of diabetes and heart failure without ever considering the repercussions until it’s too late. Fortunately, there’s something you can do about it. Work. Hard. One of my favorite fitness mentors, Brendan Fox, said it perfectly: Any coach can get you into great shape, so you might as well have fun with it. Fox is suggesting it’s not just work; it’s Learn to Love the Grind.

We live in a world that insists on pursuing happiness. Curiously enough, the pursuit of happiness is in and of itself a negative experience. It means that your life is currently not great as it is, and that you need to pursue something greater. Adversely, if you pursue a challenge, this will signify that you can handle more in life and is itself a positive experience. In order to be successful, then, we all need to be able to do what we should do, whether we feel like it or not. This is the new age concept of emotional intelligence.

Chapter 1

Balance in the Mind and the Body

There are few hard and fast conclusions to be reached about health. The most basic of these conclusions is that it’s important to have variety in your life, as having a wide array of experience is what brings value to your life. In other words, fill your life with rich experience.

The answer to this lies in the balance or at least the pursuit of balance. This means that you can party, but you first need to find the appropriate ratios; in some cases, if you can’t handle the balance because your associations or addictions are too strong, it’s something you should consider letting go of altogether.

There is an ancient Roman saying, mens sana in corpore sano, which translates to a healthy mind in a healthy body. Aristotle called this living the good life and the smart life. You can’t just eat, drink, and party without a thought in the world. I agree with this line of thinking, while I also agree it’s important to celebrate and enjoy life and live in the moment. In many ways, it’s important to be out of the moment and focus on what’s driving you forward.

For centuries, China absorbed barbarian invasions. After a few years of rule, the Chinese didn’t become the barbarians, the barbarians became the Chinese, which embrace the philosophy and science of good health and long life.

The first thing to note, then, is that your environment changes you.

An art-form known as Thai chi incorporates physical health, a strict diet, and a mindful philosophy. It deals with the physical and emotional aspects of life that can be damaging. It encourages you to block out anger and frustration, to achieve a sense of ease and flow. Through this practice, you change, which means your actions as well as your environment are the keys to change.

Health is an aspect of character. Ethical people tend to be more considerate and relaxed. Maybe this is a situation where people get what they deserve. There is really no end to talking about health. It’s about going on and continuing to go on for as long as possible. Staying healthy is the only way to get the good part of all parts of life. It’s where the mind and body meet; in other words, good health is what the entirety of life is about—among the heart, the mind, and the body.

Chapter 2

Think and Grow Fit

Your thoughts create feelings, which lead to actions; ultimately, every action has an equal and opposite reaction (Newton’s third law). You’ll then experience another thought, another feeling, and another action, which will go on every moment of every day for the rest of your life.

In fact, we experience up to 48 thoughts per minute, which is about 2900 per hour and 70,000 per 24 hour day. You even think when you sleep. The most important part, however, is what you think about when you sleep. What happens when you sleep is remarkable.

When you sleep, are you conscious? No. You are unconscious or, more appropriately, experiencing your subconscious. The magic here is not what you think about, but that your subconscious is created by what you think about from the rest of your life. Ever dreamed about a girlfriend? A movie? Have a nightmare involving someone you know? Your subconscious is built by your thoughts—and we now know that thoughts lead to feelings, which lead to actions, which give you results.

There is no secret formula here. One of the most influential books from the 1930s is a book called Think and Grow Rich. In it, the richest man in the world, Andrew Carnegie, tells one of his students, Napoleon Hill, who is the author of this book, to interview the most successful people in the world and compile a book to explain what makes people successful. Ultimately, the answer is in the title: Think and Grow Rich.

Hill suggested that what you think about is what you become. You see, homing pigeons can be anywhere in the world, thrown up into the air, and, after catching their bearings, will fly directly home to their nest. Human beings have this innate ability as well. That means you have this innate ability.

What you think about ultimately becomes your focus. What you focus on becomes felt and acted upon and creates a result. So, the takeaway here is how do we change what we think about?

First, I am going to suggest affirmations. In Think and Grow Rich, affirmations are positive and present suggestions on how you want to appear in the world, e.g., I am fit.

Here is mine. First, I am not the biggest in the world, nor the strongest, nor the leanest, but I can lift twice my weight. I have 12% body fat, a heart rate of 50 beats per minute, and I can run in a mile in just over 5 minutes. In the fitness world, that puts me into the 0.05% of the population. Now I am certainly not the best mentor on the planet, but I will assure you that I am one of the best, and I can say I have tested my life with and without affirmations. I get a lot more out of my life when I use these affirmations consistently.

My Current Journaling Evolution (March 12, 2019)

Back of Journal

List of Affirmations (this is my daily mantra that I read every morning and every night):

I am kind. I am confident. I am honest. I am sincere. I am giving. I am thoughtful. I am considerate. I am intelligent. I am successful. I am productive. I am proactive. I am persistent. I am humble. I am adaptable. I am aware. I am curious. I am courageous. I work as if I’m the best in the world. I expect good things to happen to me today. I am a winner. I have a strong work ethic. I have money. I make money. I save money. I am disciplined. I support and love my friends and family.

In the back of my journal I write my daily goals, they are:

1)3-5 Business Growth Tasks

2)3 L of Water

3)Do Something to Improve My Relationships

4)190 g of Protein

5)Wim Hof breathing

6)Electronics and Wi–Fi off at 9 p.m.

7)10 Minutes of Guitar

8)15 Minutes of Growth Reading

9)Meditation

10)Workout

The idea here is not to be perfect everyday but as a daily opportunity to audit and see where your life is heading. If you haven’t done one of these tasks in a while, make time for them.

Think and Grow Rich suggests to do your affirmations rigorously every morning to set your mind right for the day and every night to prime your subconscious to think about what you want to be and what you want to get. It takes me a total of two minutes each time I do them. That’s maybe five minutes a day, which is a small price to pay for success.

So here’s what you have to do:

Buy a journal, something decent, something you can be proud of, and something that isn’t going to fall apart. You can also order the predesigned End Game Fitness Journal and set up appropriately for this journaling process at www.theendgamefitness.com.

Do this for the entire duration of this book and when using The End Game Training System to start. Not three days and not just once or twice per week. Every day. Sure you can miss one or two, in the morning or night each week. There’s no need to be self-condemning if you forget, but, almost every chance, do this, and watch how your brain rewires. This can and usually takes three to six months. Cognitive behavioral therapy and change doesn’t help you evolve over night but naturally over time. The world was not always as fast as it is now, and the rate of change when you change your thoughts was once actually quite fast in comparison with the rest of life.

Some people will suggest that affirmations simply don’t work. But here’s the thing. You’re a human being. If you think they won’t, they don’t. If you think they will, they do. You deserve to have good thoughts. You deserve to have a good life. If you live in any first-world country, you have more opportunity today than you ever did, at any time ever before. Today is the best day there could ever be. Execute this and fight to build this new habit. I promise that your life will change—but only a little at the beginning. After a short while, however, you will start to steamroll faster and faster towards your goals.

Ralph Waldo Emerson said, It is easy in the world to live after the world’s opinion; it is easy in solitude to live after your own; but the great man is he who in the midst of the crowd keeps with perfect sweetness the independence of solitude.

The world is built by a forward-thinking minority, wanting to challenge the status quo and get the most out of life. The rest are the backward-thinking majority who believe what their friends and family members tell them to be true, i.e., buy a house, get married, get a job, and wash rinse repeat. While none of these things are inherently wrong, by any means, ask yourself why you want these things.

This was me for a long time. Going with the status quo and never questioning why. Now, I actively go against norms. I rarely watch the news, watch TV, or play video games. Sure, these things seem like a good way to relax—but they all have a hidden agenda (i.e., to sell you something), and it’s usually not in your best interest.

Chapter 3

The Most Important Part of Success

Understanding more about your environment may be the most important factor in your success in life. There are distractions all around us that dictate how you live. This includes your friends, your family, the country, city, town and suburb you live in, the decor of your home, all the way down to what’s in your fridge. Ever notice how hard it is to avoid food when you know it’s in the house?

Instead of relying on willpower, rely on developing more optimal environment strategies to give you better results from your life. This is going to be uncomfortable; this is going to seem judgmental; this is going to take a little bit of discipline—but only until it sinks in for the long term.

The best place to start is with your friends. This is where you feel a sense of belonging. Matt Leiberman, in his book Social, outlines how our default brain mechanism and thought process are wired to be social. Whenever you have finished a complex task, on brain scanner the part responsible for interpreting social situations and interactions lights up. Take note of different things throughout your day. When you’re writing tests in school, how often do you think of the people around you? When you’re at the gym, how often are you just focused on your workouts? When you’re driving, when you’re at home, doing homework. How often do we have dreams that we can remember without people in them? Almost never.

People are the backbone of what makes us human. We are pack animals, and we get along with those who we spend our time with. In fact, when studied, regardless of who we spend our time with, we are wired to become more attached to them. Ever notice couples that seem to hate each other but can never break up? You don’t have to like people to need them. If you spend enough time with anyone at all, your DNA will change together in symbiosis and biologically change forever since having known them. Ever wonder why people say you’re the average of the five people you spend most of your time with? Well, the truth here is this: You will, in some way, shape, or form, become similar to whomever you spend your time with.

Knowing this, who do you want to be? It’s a difficult question to answer because breaking or ending relationships with people because you are a bad environment for each other is actually quite difficult. Under a brain scanner, the same part of your brain that registers physical pain lights up when you miss someone emotionally. You don’t feel physical pain, but, just like breaking a leg, or an arm, breaking a relationship can feel just as impairing. But, truth be told, there is no better or more instinctual way to get what you want from your life.

If your friends, family, and coworkers aren’t what you want in your life, then change. You don’t have to write them off completely, but finding new friends is the best way to sky rocket yourself to success. If you want to think and act like an eagle, you have to fly with eagles; if you hang around with turkeys, you will walk, talk, and act like a turkey. The key to all relationships is communication. Simply tell your friends and family members that you have new goals and that you want to get in shape; if they are discouraging, ignore it and proceed down the path you want to achieve. As Henry Ford said, There are people who believe they can and there are people who think they can’t and in both cases, they are both usually right.

The best possible friend you can find is someone who has been doing or has achieved the goal you are out to achieve. You want to be fit and shredded? Why not find a personal trainer who is fit and shredded and befriend him or her? You want to be a millionaire? Why don’t you find yourself a millionaire? Many people take the advice of their friends who don’t have anything they’re looking for and seem to think they’re right. How can that be possible? It’s like when a financial advisor wants to look at your numbers instead of you looking at his.