Alex Hormozis Fitness-Routine

0:00What is Alex's fitness routine aside from what he has said and diet as diet as well? Yeah. Um Like right now I haven't worked out in like 3 or 4 weeks. Um which is not as common for me, but I go through seasons. Um I would say like I didn't I didn't miss uh more than a week of working out for like 16 years. Wow. Um and then I in my old age um you know, I'm crossing 19 years of training now.

0:25Um so I've like everyone who's like the entrepreneurs who like all of a sudden decide to like start getting into fitness and then they start lecturing people when they've only been doing working out for like 2 years. Like I read the book and the article and I know the guy who wrote it and I know how he makes his money and you're not seeing the whole truth, but that's okay. Wait, which article are you referring to? Oh, I'm just saying like in general in general. Like whatever that thing is that you're like really obsessed about right now, it's because you understand it very like I'm all keto, I'm intermittent fasting, I do high carb you know, high carb or I only do vegan or I like whatever make-believe thing you have. Like there's a few things that matter and everything else is just preference. You know what I mean? And so I don't know if this is an evolveism, but like if you can't do it for a decade, don't do it for a day.

1:03Um and so there's definitely been seasons where I'll train harder, uh but overall I do resistance training cuz it's the number one thing for you know, longevity and maintaining bone mass etc. Um and then from a health perspective, it just comes down to calorie intake from a body aesthetics and then making sure that you have the vitamins that you need and micronutrients. But like for most people in the developed world, we don't normally have vitamin deficiencies and we usually don't have mineral deficiencies.

1:31Um again that clinic that you go to where they do the blood work and they can have you chew on something and then spit it out and it does pink and then you take a supplement and then it's blue. Like you have to understand that these are also businesses. Like I come from the health and fitness world. Like like there's there's games behind these things. Um and so I try to keep things as simple as possible. I eat 2 lb of meat a day. That's how I get my 200 g of protein in. That is very easy for me to do and then I have dessert in excess of my calories to hit my goal. If I want to lose weight, I eat less dessert. If I want to maintain weight, I eat the same amount. If I want to gain weight, I'll add other calories to my other meals that have meat in them. So rather than just meat, I'll have meat and pasta or meat and rice, whatever. Um the training has been progressive overload on resistance training meaning weights and machines and plate loaded machines for almost 2 decades. Got it. Is there anything else I It's I I think you probably my guess here is that you started out and then you tried all the things and it's like no, let's just simplify to these and these work. Yeah.

2:29You do anything around anything else that's strange like preventative health care? People like oh yeah, the MRI scans, all this type of stuff. >> I don't. Maybe I will later, but right now I I don't. I've um I focused I mean all the things that I just mentioned. So like I did kettlebell only training. I did barefoot training. I did exclusively swim sprint training. Um I've done high intensity interval training. I've done um like all strongman style training. I've I was a competitive powerlifter for 5 years.

2:55Um and now people would probably consider me more like a bodybuilder esque in terms of training style and aesthetics. And so like I have done a lot of different styles of training. And when it comes to diet, I did the warrior diet when you ate one big meal at night. I've done intermittent fasting. I've done alternate day fasting. I've done um I've done keto. I've done uh all um the opposite of keto. So like high high carbs, super low fat, high high protein.

3:19I've done zone. I've like I have done them and it was because in my first decade of fitness you hop on all of these trains because part of it is like you want to experiment, you want to learn, you want to see how you react. And part of it is cuz you believe the magic. Right? There's something different. But there's a few fundamental truths and they all come down to physics which is just like law of thermodynamics. Like there's a certain amount of energy that you consume and if you have less than that, you will lose fat. Period. It will get taken from energy stores. Like well what about uh starvation mode and things like that?

3:48Like there was a Minnesota starvation study where they had starve people for like months, no food. And the biggest decrement they saw in basal metabolic rate was 30%. And so that means that when you're truly starving your BMR goes to 70% which I mean is significant, but it's also not like like the women that I used to you know, have at my gym. Like I think I'm in starvation mode. I was like I think you just snack. You know, like I was like if you want to see starvation mode, go to Africa. Like none of them have cellulite because they are starving.

4:18>> [laughter] >> Yeah. Like you know, we use these words, but like in order to truly get that level of decrement and decrease in your you know, BMR, uh you have to really be restricting for a very long period of time and most people don't even track what they eat. And so like if you don't track what you eat it's kind of like the guy with the opinion. Like I don't I don't care. Like you don't even have data. So and the thing with any of these these you know, diets or at least approaches is you have a certain calorie intake that you maintain your body weight at.

4:47The thing that fudges this is that people are very bad at measuring what they take in like what they eat and they're but that's even uh that's still easier than measuring what your output is. Because you have non-exercise activity that really So like if I'm if I'm bobbing my foot or I'm chewing more gum or I'm taking the stairs more, I'm cleaning the house. Like those few hundred calories a day over a week or over a month add up a lot.

5:11Um and so usually what happens is when you get older, your metabolism doesn't necessarily decrease nearly as much as people's activity decreases. And so they think that their metabolism is really slow, but it's like when you were 20, you were in two rec leagues and you had to walk across campus uh at college and you were walking 3 miles a day and you didn't even notice it. Right? With a backpack on. That was like 25 lb. Right? Like it's rocking now, but like you just had a backpack cuz you were a student. And so it's just like we have these perspective shifts that have to happen, but there's a few things happen.

5:40Progressive overload meaning you lift more weight over time works. That builds muscle. Right? Uh protein increase builds and maintains muscle. Hormones build and maintain muscle. Calorie surpluses help maintain anabolic states. Calorie deficits, you lose tissue. You go into catabolic states. Period. That's it. The rest of it is preference. Yeah. Look, I I think this is all wraps well together because it's The reason I bring this up to is cuz you simplified it and just like business, it's comes down to people, right?

6:12A lot of blocking and tackling. Same thing with this the health stuff, dude. It's like we're there's a lot of distractions. Oh, there's this new diet over here. Oh, should we like cold plunge or should we like infrared sauna? Like should we I don't know, blue light blocking, whatever, right? Um but it just comes down to the simple stuff. And I talk about this just for context. So this is for you guys you can add it back in. Um is this is purely from the perspective of aesthetics. If you want to maintain a certain amount of body mass with a certain percentage of fat and certain percentage of muscle, those are the only things that matter. Um the other stuff it it gets into you know, magic and and all the stuff that I I don't I don't partake in. And what's interesting is like I don't talk about fitness much. Um and it's mostly because I am so I mean it's been 20 years. So like I'm I'm I've been in I've been knowing about fitness for longer than I've known about business for context. Um and so I also did that professionally for a very long time and a lot of like the the YouTube world and like the influencer world or people that follow me don't know. Like they see that I'm quote jacked, but like I wrote the plans that 4,000 gyms use.

7:15Like you've probably used my stuff. And so you know, people are like oh, this guy has such great thinking, but then if I make a comment about food, then everyone feels entitled to an opinion cuz they have a body. Right. Yep. [laughter] Yep. Right. So they but like they how many people have you helped change like their physiques? Probably not many. Um and you probably can't even change your own. So like it's kind of like in in in business where like no one wealthier than you will take shots at you. Yeah.

7:43No guy who's ever been more jacked than me has ever said anything negative to me about fitness stuff. It's only like laptop warriors and whatnot. And so like again, my my level of care is so much more passionate about helping people make money to like sustain their families and whatnot. Um and it's I don't have a lot of passion anymore around fitness and maybe it's been 2 decades and maybe that's why. Um but yeah, to me it's the the equation's been simplified and the thing is is that business, I remember this. There was a moment when I stopped reading T-Nation.

8:11And mind you, that's not where I got my source of content, but I'm just saying like >> T-Nation? >> It was like back in I mean back in the like the early 2000s. Uh there was like all these articles for like lifting and nutrition stuff. And I remember there was a day when I was like I think I get it. Like I I human bodies haven't changed. And so I I have a sufficient amount of knowledge to do all the things that I need to do and to help other people do what they need to do. And so my consumption of new stuff dropped dramatically because everything at this point is such a small increment in terms of changes in physique and performance and all that stuff that like sleeping well, eating your protein and working out are still so big compared to everything else that it just doesn't matter.

8:53And the reason I think I got into to business and have stayed and I think I will continue to be interested in business whereas I my my love of fitness started to wane is because business changes all the time. Yeah. So like bodies haven't changed, but business and the market changes all the time. And I think that's why I love it. Real quick, if you're a business owner and you are not growing as fast as you'd like, I'd like to give you a free gift. So my team and I put together the $100 scaling roadmap which is basically 200 hours of us looking over all the portfolio companies we've had and what stages of growth they went through and more importantly where they got stuck and how they got past it. And so we broke it into these 10 stages and we made this little kind of quiz thing where if you put in your business information, it'll tell you where you're at and the most important part for you, what to do for each of functions of the business across product, marketing, sales, customer success, recruiting, IT, human resources and finance. And so no matter what you're struggling with, someone else has already struggled with it and solved it.

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