Micro Progression and Prioritizing What You Love | Jerzy Gregorek on the Aubrey Marcus Podcast

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Key Takeaways

  • Micro-progression is a process involving repetition and adaptation to a new behavior level
  • The major mistake in micro-progression is pushing too hard for a fast change
  • If you have a reasonable progression that you can hold to, it will create the habit change you’re looking for
  • Write your list of priorities – and be honest
  • When you love something, do it!
  • Stay with what you love and perfect it
  • Expand your love of less or enough
  • If what you love doing, doesn’t support you, find something close to it, e.g: being a personal trainer
  • “Finding a mentor is essential – chose to be coached.” – Aubrey Marcus
  • Being over-weight is not a weight problem but a priority problem

Products

  • The Happy Body – by Jerzy Gregorek on the science of exercise, nutrition and relaxation

 Intro

Jerzy Gregorek (@jerzygregorek) is an Olympic weight-lifter, trainer, poet and author of  The Happy Body

Host: Aubrey Marcus (@aubreymarcus)

Key Principles to Micro-Progression

  • Micro-progression is a process involving repetition and adaptation to a new level
  • As the brain processes the changes, it adapts
  • When you achieve one goal, your next goal should also be set up as a micro-progression
  • If you try to speed up the process, micro progression is violated resulting in exhaustion, injury and a weaker condition
  • To succeed, patience is key – this is difficult in our instant gratification culture
  • Generally, you need five years for your body to fully adapt
  • The major mistake in micro-progression is pushing too hard
    • In weight-lifting, people can get injured and then it takes weeks to recover resulting in a step back
  • Progress happens when it is consistent
    • e.g:  add one pound every week for weight-lifting
  • It’s important to adjust your mindset, as well
  • If you don’t address your state of mind, you will go backward
    • e.g: if your brain thinks you’re 200 bs, your lifestyle will be directed to maintain it

Applying Micro-Progression for Weight Loss

  • The mindset of weight loss is different because self-control is added to the equation
  • “We should not live to eat but eat to live!” – Jerzy Gregorek
  • Being over-weight is not a weight problem but a priority problem
  • Losing weight has always been difficult, as noted in ancient writings 2500 years ago
  • Shore up your principles so that micro-progression can work
  • Expand the love of less or enough – love half a plate of food 
  • Spiritual motivation helps
    • Excess is not good for you or the planet
    • You can save money
  • Know what your ideal weight number – knowing the right number is powerful
  • When you eat enough, you don’t waste and you’ll finish your plate

How to Apply the Micro-Progression Principles Outside of Fitness?

  • It can be used in other less quantifiable things, like being a good poet
  • Find a mentor, it’s essential.  If you really want something, chose to be coached.” – Aubrey Marcus
  • Start with something beautiful, something you want to be
  • Teachers/masters can guide you as you learn and they will see the “micro-progression”
  • The student “the one on the journey” can’t always see it

Write Down Your Priorities- and Be Honest

  • Look at your life –  the list of your priorities should match the list of what you’re actually doing
  • When you love something, do it!
  • “If it’s important, make it a priority and it rules everything else” – Jerzy Gregorek
  • Limit the number of top priorities you have

Be Around Other Successful Practitioners to Get Guidance and Inspiration

  • If you want to be a good poet, surround yourself with poets
  • Find people who are masters and get their guidance
  • Even if it’s challenging – the coach should make you comfortable

Aren’t Weight-Lifting and Poetry Tough Ways to Make a Living?

  • Poetry is powerful writing, like lifting
  • “Poets make money as creative writing teachers – they can’t make money writing poems It’s like weight-lifting: you do it because you love it. It just happens that you don’t make money, but that doesn’t matter” – Jerzy Gregorek
  • If what you love doing, doesn’t support you, find something close to it, e.g: becoming a personal trainer
  • Stay with what you love and perfect it

Possibilities for Progress and Regress Co-Exist – Use It to Motivate You

  • The future is unscripted. Consider both the progress and regress possible to motivate yourself to adopt better habits
    • e.g: alcoholism – imagine your life sober and as an alcoholic
  • Start slow
    • e.g: Reduce your intake to only one drink a day, then every other day
  • Be prepared for frustration
  • Give yourself perspective by setting up what you’re going to do each day in advance
    • Going cold turkey is not a progression
  • If you have a reasonable progression that you can hold to, it will create the habit change you’re looking for

Miscellaneous

  • “The right words to the right person at the right time is magic!”- Jerzy Gregorek
  • The Happy Body – the science of exercise, nutrition and relaxation

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Notes By EWerbitsky

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