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When I finally started training for

movement instead of just muscle and

strength, I reduced my aches and pains,

increased my energy, and became more

athletic. And ironically, my physique

improved, too. Here's why a simple

perspective shift is so transformative

and how you can implement the same

concepts directly into your own training

for amazing results. The improvement I

experienced makes sense when you

consider that training like a

bodybuilder was completely misaligned

with my goal of looking and moving like

a jacked anime protagonist and it wasn't

really supporting the lifestyle I was

leading outside of the gym. Cue the

aches and pains and that slightly softer

look. And there's a good chance that

your current training is misaligned with

your goals, too.

Many people focus their training on

strength and muscle above all else, even

at the cost of mobility and endurance,

even if that means ignoring nagging

pains in their knees or their backs. And

this is exactly why so many people

remain stuck, unhealthy, and uninspired.

Perhaps you should start training for

movement first. When was the last time

you elevated your heart rate for a

sustained period of time and you're

surprised you're too tired to move. If

you can't get into a deep squat or bend

down and touch your toes, of course

movement is going to feel like a chore.

Of course, you feel stiff and achy. Most

people actually don't want to look like

powerliffters or bodybuilders. They want

to look athletic, lean, capable. Not

Ronnie Coleman, but a swimmer or a

gymnast. A jacked anime protagonist.

Baby, you need cardio to get leaner and

to show off that muscle. You need

rotation to create that shredded look in

your obliques either side of the rectus

abdomini, not through a prescription of

dull repetitive exercises, but by

actually challenging your body in

multiple planes and multiple domains by

using your fitness. And that's when

training becomes fun again.

I think a lot of people are afraid that

if they focus on anything other than

lifting weights, they're going to stop

making progress and they won't get the

body that they want. So, how can you do

this? How can you spend more time moving

and playing and still build actual

muscle and get the physique you want?

Here are some key strategies.

One, really consider your physique goals

and what different physiques will do for

you. Don't fall into the trap of

competing with people online to get the

biggest biceps or bench press. If you're

not interested in tree trunk legs or

becoming a powerlifter, why are you so

hellbent on squatting more and more? If

you do just want to be a mass monster,

that's fine, too, of course. I just

think that some people end up falling

into that path without truly reflecting

on whether it's what they actually want.

Once you recognize how much online

advice is geared towards a bodybuilding

mentality, you can disregard much of it

and you could probably start spending

less time on building muscle

specifically. A few hours a week at the

gym should be plenty if it's combined

with other types of movement.

Two, think about what it is you want to

be able to do rather than how you want

to look. Instead of thinking about

muscles, think about actions or

functions. This can mean trying to pull

off cool stunts. Personally, I train

because I'm inspired by people like

Jackie Chan or by the comics I read, by

computer games and anime. I love doing

cool fitness moves that make me feel

badass. So, for me, my goals are things

like improving my kicks and punches,

fixing my handstands to be straighter,

reinforcing my back as I get older, and

developing a physique that looks good

whilst I'm doing this stuff. Your goals

might be different, but think about what

you actually want to use your fitness

for. Now, we need to ask how our

training can support those goals and

whether we're actually practicing moving

in those ways.

Three, try to get as much variety as you

can in your movement diet. That means

you should be lifting weight, but also

training endurance, also mobility. Rock

climbing is amazing for your lats and

your forearms and your body composition,

but you'll be even more well-rounded if

you can also fit into martial arts

training, even if that's just a couple

of bag sessions on your own. My message

has always been about integrating as

many different training modalities as

possible to get the best results. But I

feel that can sound intimidating to some

people. So if we frame it instead as

simply training for movement, we'll find

this happens naturally because movement

requires strength. It requires mobility.

It requires endurance not as separate

modalities but working in concert to

produce dynamic and powerful action. And

by the way, these ideas essentially form

the entire concept behind my latest

ebook and training program,

Superfunctional Training 3, Super Mover.

It's a training program that's designed

to build a ripped and athletic physique

as efficiently as possible while

purposefully leaving you with time and

energy to incorporate mobility,

endurance, and even skills training to

develop that lean and capable physique

we're discussing in a way that's fun and

highly convenient and adaptable.

training that fits around your lifestyle

and enhances it while making you look

and feel awesome so you can actually

stick with it. It comes with 25

instructional training videos, multiple

cheat sheets, anime inspired Q cards

that you can save to your phone, a 200

plus page ebook, and much more. It's

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Four, start thinking strategically about

how you're going to integrate things

like mobility and cardio into your

routine. You can, for example, stretch

whilst watching TV or playing computer

games. You've heard how I like to do

kettle bell swings when the kettle's

boiling or try random handstands in the

hall. I never walk up the stairs. I

always bound up them. You can also

integrate mobility by training it during

your rest times when strength training

if you select the right exercises. You

can get more endurance by doing more

strength endurance work, lifting weights

at higher rep ranges. Stop thinking of

movement as something you exclusively do

at the gym. To make time for such a

varied selection of activities, you need

to start walking or jogging or cycling

places. You could take up some more

active hobbies. Maybe get more proactive

with playing with your kids. I'm not

suggesting you force yourself to go for

hourong runs unless that's something you

enjoy, but there are so many other fun

things you can do that will provide that

cardio and that can become part of your

routine.

Five, increase your effort and

efficiency. To accomplish all this, you

can't leave yourself completely spent at

the gym. That's where training smarter

also becomes imperative, learning what

your minimum effective doses for the

strength gains you need to support this

more active lifestyle. That's why I

encourage you to stop forcing yourself

to grow as much as possible as quick as

possible and to instead ask, "What's

enough to help you reach your physique

goals while still giving you energy to

do everything else you want to do?" If

you can do this from home, even better.

But this same logic also applies to your

other activities. Again, you need to

learn that stimulus so you can get

results from whatever you're doing. As I

said earlier, many people would be more

than happy to have the physique of a

swimmer or a rock climber or a surfer,

but they're scared of training that way.

And there are absolutely people who rock

climb or swim regularly who are very

skinny. The difference then is how you

train those things. When rock climbing

becomes an intentional workout and you

apply the same muscle building knowledge

to that activity, you can see some

uniquely awesome results. And when you

support that activity with workouts

designed to emphasize those skills while

also offering balance to the rest of

your body.

These changes can seem daunting at

first, but give it a try and you might

well feel and look better than you have

done in years with healthy, powerful,

and free flowing movement as your north

star. Bye for now.

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and bye for