My BIGGEST Fitness Mistakes | Get RIPPED In 2018

Yo, what's going on everyone? So welcome to today's vlog. Now I said in my last video, 2018, I'm gonna be banging out more content. That is one of my goals. So today we're in the RDS and I am doing talk at an event called Fresh Resolutions. I'm a guest speaker and it's a panel discussion, kind of Q&A format, which is actually my favorite kind of talks to do because they're kind of just off the cuff. They're a lot more fun and you really get to talk about what the audience wants you to talk about. So that's the setup for today. I'm on, I think, 12 to 1. So yeah, I'm excited. You know, like I said, something about that calendar changing, something about that 7 going to an 8 that gets you psyched up. I'm gonna go on in about 40 minutes, and, uh, hopefully we get into some good topics. So enjoy the vlog, give it a thumbs up, and let's get into it. Did you ever notice that when you're feeling good, things kind of just like go a little bit better? You're flowing, work gets done, you enjoy the work that you're doing, everything It's just easier when you're feeling good. Right, so we are about to go on stage. This is Siobhan, she's been on the channel before, and this is Stefan. So we're going to be talking about everything from training, nutrition, and even mindset to goal setting. So these are talks I love to do. Uh, so yeah, let's all go kill it. His passion lies in helping people achieve their goals through simplified functional training and a convenient, healthier lifestyle. Stefan, Rob Lipsett. I would say everything should be mutually beneficial, right? So people are giving me 10 minutes off their day to watch one of my videos. So what am I going to give back to them? You know, you got to give something back. You got to give information, entertainment, motivation, inspiration, anything. But it has to be mutually beneficial because people are giving you their precious time. Minutes of their day. Giving them a lot of energy for sure. That's it, you know, you put out good energy and it comes straight back to you. Yeah, yeah, and I'm feeling it, I'm very close, I'm feeling it. There you go, about to blow up here. You know, tell them what it's like to consistently look like this while traveling, running your own business. It's not easy. There's no off switch really, like you have to keep in mind that going to the gym is like how you make a living. It's like you've got to stay in shape, you've got to look good. So it's literally every hour of the day, at night, in the evening, what do you eat, you know, are you doing your work on your laptop? There's literally, there's no off switch. Switch. But with that said, I do love every minute of it. So, you know, people are always like, oh, you know, you work hard and all this. But I'm like, I don't know, you know, do I really? I'm like, because I love it. Um, so there is again two sides of the coin. Uh, it is non-stop, but once you find something you'd love to do, then like you don't even have a second guess. You just do it. So here's a tricky question. If I come to you— obviously you're not in as good shape as Rob Lipsett next to you here— if I come to you and say, right, I love what I do, maybe not as much as you, I don't have the same enthusiasm, I don't get paid for it, it's not my job. Yeah. Absolutely. So there's always kind of— I think someone was on before talking about, you know, hacks and biohacking, the way around it and fitting your plan around your lifestyle. And people actually, they don't know this about me, but I come from a 9-to-5 office background, you know, and I show people— people say, oh, I bet you wouldn't look like that if you worked a full-time job. And I'm like, oh, whip out my camera roll here. And then I'm like, I was working 9 to 6, and at the same time when I got home, I was trying to get my YouTube channel off the ground. So I have dinner with my family, then 7 7 PM to 2 in the morning. I was packaging up orders, I was doing plans, I was making YouTube videos. Then on the weekend I'd have to make 4 YouTube videos and put them out over the week because it was too dark in Ireland by the time I got home from work. That was a stage in my life where I was non-stop, and I'm still finding time, an hour in the day to go to gym, and I'm still, you know, finding— I'm working my diet around my lifestyle. So there is a certain point where you're like, okay, you know, are you making excuses? How much you want it? So I love when people say that to me because they often Yeah, yeah, it's just like, yeah, well, I think it's so important to keep an open mind because with every approach there's probably a pro to it, you know, or it wouldn't exist, you know. So maybe it may be a quote-unquote bad approach, but there's probably some good points to it that you can take away. I actually intermittent fast pretty much most days myself, but I don't think that's the best way. I just think it's good for appetite control, and maybe, you know, you feel a bit more cognitive in the morning, you know, like once you eat loads, it goes a bit of a food coma. Feel sluggish. So, but then there's some people who love breakfast, they feel great after breakfast. Who am I to tell them they shouldn't fast? Okay, so again, it's really— I don't follow one approach and I don't marry myself to one approach, or you just come across biased and closed-minded. And being closed-minded is a terrible thing. So there's not one thing in particular, but I do see a lot of people— and this is my biggest fitness mistake when I was learning about everything— is people, they look at the small stuff and they look at the big— there's the stuff that matters, and actually get it backwards. They worry so much about when do I have my post-workout protein shake, when do I take this supplement, what are the magic foods that work, instead of looking at how much they've eaten the entire day, how much protein are they taking in, you know, spending your money on groceries instead of supplements. So people literally love to get obsessed with the small stuff because it's sexy and cool, you know, it sounds fancy. And people love, hey, I've got the new secret, I've got the Nitro-Tech 6000 protein shake that's gonna blow your mind. So people love that because it sounds cool, but that doesn't sound cool is the important stuff, like how many calories are you eating today, how many times a week are you going to the gym, are you progressing in your workouts? That's all the time. It's about to really— it's, it's, it is. Yeah, energy balance. Yeah, well, I'm glad you said that because like, do you think then, Rob, that people look at the small details that are kind of more difficult ones, the timing, you know, the quality of sleep, all these things. They look at those and they're reading out of those because it gives them an easy way out. Is that what you see? Yeah, people don't want to hear the truth, okay? People don't want to hear, hey, you're eating too much calories, right? You know, people don't want to hear that. That's their problem. They're like, yeah, I'm like, shut up and take some ownership. But they're like, oh no, no, I need to cut out this one certain food group. Oh, it's the magic insulin that's making you fat. People don't want to hear the truth. People will happily spend €60 on a a prayer pill, but they won't keep a food diary. Yeah, it's like in our human nature to take the easy option, you know. It's like it's evolution to just survive and take the easy route, you know. But it's actually oftentimes the hard option and the hard route is what you need to do. What did it bring so far in your diet and fitness journey? In my diet and fitness journey, it would— again, you know what I was talking about earlier, I was wearing that small stuff. To give you an example, I used to sleep with a protein shake beside my bed. So I'd have an alarm in the morning, be like, "Drink a protein shake right now!" Because I thought you have to have like protein the second you woke up or your muscles would go catabolic and fall off. Now I don't even eat breakfast. You know, so like, it was literally just things like that. And I was getting so worked up about my freaking protein shake in the morning. Or like, I was worrying about, you know, just certain foods. Oh, I need to have the cottage cheese before bed because it's slow digesting. Digesting and all this, so it would actually be timing for me, and I was literally a slave to the clock and making my life miserable. Yeah, making things unnecessarily difficult. And so it would probably be that. Yeah, and unless you've never kept a food diary, asking someone how much they eat is like saying, hey, how long's a piece of string? You've nothing to go on. And like, I know, again, open mind to everything. I know some people hate keeping food diary. Okay, some people tracking their calories and macros stresses them out. Cool. Okay, how do we work around this? Just keep a food diary for a week and then you know what foods look like. Okay, so do it for one week and then after that you can gauge how much you're actually taking in. So you can actually answer the how long to be strict, you know. So literally just do it for a short period of time. Yeah, yeah, exactly. Yeah, and it's like in your finances, it's like you— some people, they just never want to check their bank account. It's like after a heavy weekend, they're like, oh, I don't want to look at my bank account. And those people are usually bad with their finances. And that's very, very similar to your diet and your training. What would be your sort of key approach for somebody who just wants to start losing a shred of body fat cardio-wise? Yeah, so when you say cardio-wise, my actual first piece of advice is to prioritize weightlifting. So when you're cutting down, obviously you're in a calorie deficit, you're in a catabolic state, so you may lose muscle. So you need to give your muscle a reason to stay there. So you want to, if you're benching or squatting 100 kg at the start of your cut, you ideally want to be benching and squatting 100 kg at the end of your cut. Okay, prioritize your weight training as that is what is going to maintain your muscle mass to give you that look of having muscle and having a low body fat percentage. So kind of let the diet and calorie deficit, uh, you know, lose your body fat and then make the weight training provide stimulus for the muscle to separate. And with some beginners, actually, if you're new to a weight training program, you can actually build muscle while being in a calorie deficit. So, so many people go into the gym and instead of training, they exercise, okay? They go in, they go through the motions, they lift the same weight every time, and there's no actual progression. But if you go in and actually train, you set yourself goals, I want to hit this number, even if it's just putting a 1kg plate on each side of the bar, you hardly even notice that, but over a couple of weeks, that really adds up. So if you're a beginner or even intermediate, you can add weight to the bar and actually build a little bit of muscle while losing body fat on the core. So again, it all really comes back to weight training. It's, you know, it's been around for hundreds of years. It's so proven, and there's a reason the top athletes in the world all lift weights. And then of course, if you want to expend more energy, then some cardio can be added in, of course. What has been your biggest challenge since starting your business? Probably making the transition from, you know, working at for someone else, a full-time job, to doing your own thing. And so I spoke about earlier that there was a time in my life that there was— it was definitely hard to ever work. And there was an hour of the day, it seemed like 4 hours a night, like I was lucky. And I was literally trying to transition. And I just think of the magic number theory, and I go into a little bit of this more in my kind of mindset and financial videos. And once your side gig, once your side hustle starts earning the same amount or more than your, your main main job, it's safe to leave. So it's all well and sounds cool to say, "Quit your job, follow your dreams." No, you know, that's silly if you're going to be broke and living in a cardboard box inside the M50. So you actually got to make some calculated risks and be smart. But so until you make that transition, it's going to be very difficult, okay? I was also living in not ideal living situations. So that was a hard time in my life. But I look back on that and I'm like, I cherish that time because that has just taught me so much. And you can't have the highs without the lows. So now, like, I'm so grateful for where I live because I lived in a place I hated. So that was definitely the hardest, and that was the challenge, was making that transition. But you just gotta kind of again embrace it and look at the positives from it. That journey up the mountain, guys, that's all I've got time for. Everyone's gonna go pound the expo hall. I don't know if it can fit everyone, but give them a warning. So that is a wrap. I really enjoyed that talk, and now I am gonna go backstage to where all the stands are and eat about 20 protein bars. It's gonna be awesome. The day just keeps getting better and better. Appreciate it. Thank you so much. Yo, what's going on? I mean, you're answering the questions. You know what, good job. Of course, with pleasure.

Okay, so Rob, setting goals for the year ahead.

What are realistic goals to set? So you gotta kind of look at where you're currently at, okay, and then where you want to be. And of course, be realistic. And what I think is actually more important is actually setting these short-term goals that contribute to your long-term goals. Long-term goal, okay? Because it's all well and good to say, "I want to be here." How you gonna get there, right? So it's very important to set your long-term goals, then also your short and medium goals that will help you reach that end goal.

Okay, and then also, do you have like a mantra or like a motto, something that you live day by day or week to week? What is something that you kind of say to yourself?

Absolutely, so I've been saying this ever since I was like 18, and it's, "I'll either find a way or make one." I forget who said it first, I think it was some like Roman Empire ruler or Either way, I like it. Yeah, yeah, yeah. And it just basically means no excuses, right? Okay, and if I ever find myself making some excuses, I go, like, shut up, Rob. Like, listen to yourself. What the hell are you saying? Like, legit, no one cares. No one cares about your excuses, right? So I say, look, I need to find a way or I'll make one. No excuses, no complaints, you just get on with it.

Okay, and 2018, what's in store for you?

So I'm gonna do what I did in 2017 and multiply it by about 10. So again, you're launching an app this week and you're writing writing a book as well. I'm gonna make a lot more content because, you know, it already stems from that, you know, making your mark, building your legacy, and doing good for others, and they'll come back to you. So just, yeah, 2017 topside. Well, we wish you all the best. Thank you so much for having me, guys. I really appreciate it. Thank you. All right, it's back. The Renault or the Merc? Still think— I still think the Renault's better. Yeah. All right, we go get lunch. Getting there, man, I'm getting there. You can finally quit the accounting and start your dream to be a videographer. I'm like Guy Ritchie. Yeah, you can do everything. Alright, so after the event, it's my first meal of the day, so pretty hungry. So I did— the staff here told me this has never been made before, okay? I just like chose so many different things. Oh my God. Okay, so we got all the veg, chilies, brown rice, carrots, sun-dried tomatoes, spinach, this beetroot tzatziki. I'm saying that wrong, but I'm gonna— I'm just gonna own it. So yeah, it's absolutely massive. Good, good weight off it as well. So me and TK, we're gonna just have a chat about upcoming projects here and eat this meal and chill. Yo, what's up everyone? So later on in the day, I'm back home, tied it up, did a couple of emails and stuff, chilled out for a bit, and got in some gym gear. So I'm actually wearing some of the new Alphalete joggers that launch on January the 20th. Get hyped up and start saving. These are the best joggers I've ever worn in my life. Premium joggers. So the same ones that came out last time in a few different colors. So this is the olive green. So I'm gonna do an upper body session, and I also really need to get rid of this Christmas tree. Anyways, let's go knock out this session, everyone. So we are back in Raw Gym, and it feels good to not work out in a hotel. So on the menu today is we got some overhead press with the barbell, then we got some incline dumbbell press. They are my two main compounds today. I'm also gonna do some dips and then move on to isolation work, so stuff like cable flies, tricep extensions, probably gonna throw in some biceps in there as well because why the hell not. So it's gonna be a push emphasis day with just a few other things thrown in. So I'm so excited to get back into the run of things, and basically one of my goals of 2018 is is to stop worrying so much about making everything perfect and just start banging out the content, right? So instead of worrying about the perfect edit, getting the perfect angle, I'm just gonna start recording my stuff. And that's one of the main tips I have with anything, hey, fitness, business, whatever, YouTube, right? Everyone's always waiting to get things perfect. Perfect diet plan, perfect training regime, perfect YouTube intro, everything has to be perfect. And what happens? They end up not even going through with it, okay? So stop waiting for the perfect moment, just getting it done. So that is one of my biggest goals 'Hey, Slay Team, it is time for more content.' That's exactly what I'm going to do. So I hope you're enjoying the video. Let's get into it. Yo, so check the perfection of that protein pancake. My God, amazing. Then I also made some kind of like peanut butter sauce. I put some powdered peanut butter with a scoop of whey protein. Yes, that's what's gonna go on top of pancake and it's gonna be absolutely delicious. You know when Rob is cooking the protein pancakes again, he's gone full fitness mode. Hello again, it is me. We are vlogging in mirrors for the time being, okay, because this is a 30mm lens, it's really zoomed in, so I can't turn around, you're gonna be like right up my nose, okay? I'm buying a new lens this week. Bear with me, we're getting there. I'm signing out for the evening. I am gonna go meet a few friends, perhaps go to the cinema, hang out. But I just want to give a special shout out to Legend London Jeans. They're a brand that I work with regularly, and I know, Rob, you must be going insane, your jeans don't have any holes in them for once, okay? Not enough fashion. But they do all sorts of jeans. I'm gonna link them down below, and we also made made a really cool video with the company. Me, Joe Delaney, Mariah, and loads of people. It's actually produced by Nabil, who I'm meeting next week in Dublin. But again, go check out the video, go check out Legend London. Awesome brand, love the owners. And that is the end of this vlog. So here's 2018, here is some more regular uploads, and here is to all of us smashing our goals. See you in the next one. Keep it real.