Arnold Schwarzenegger

• BookRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Be Useful: Seven Tools for Life

  Wrote it. Talking to Tim Ferriss, he traces the title to his father, who told him to use his talent to help people, and picks the chapter called Work Your Ass Off as the main one.

  Source: The Tim Ferriss Show #696 transcript: Be Useful
  View item: Be Useful: Seven Tools for Life1/44Backed by 1 of 44 stacks
• AppRecommends$$$Mid: Roughly $50 to $500, or up to $50/month.

  The Pump Club app

  The app he built for what he calls his fitness crusade. He points to its data from millions of workouts showing that members who finish twelve workouts are three times more likely to complete their program, and says the first month is the whole battle.

  Source: Arnold's Pump Club newsletter: The Fitness Industry Has the Wrong Timeline
  Visit arnoldspumpclub.com (opens in a new tab)1/44Backed by 1 of 44 stacks
• BookRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Total Recall: My Unbelievably True Life Story

  His 2012 memoir. Tim Ferriss tells him he enjoyed the audiobook, German thrown in, and the same interview walks through stories the book covers: Munich, Franco Columbu and the bricklaying business.

  Source: The Tim Ferriss Show #60 transcript: Arnold Schwarzenegger
  View item: Total Recall: My Unbelievably True Life Story1/44Backed by 1 of 44 stacks

Repeatable, mostly free routines with a defined trigger and dose.

• Resistance trainingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Still trains every day at 78, and says the reason is the daily win rather than any finish line. Some days that win is a great workout; other days it is only that he showed up when he did not want to, and he calls himself addicted to it.

  Source: Arnold's Pump Club newsletter: Arnold Schwarzenegger Still Trains at 78 for One Reason Most People Miss

  37/44Backed by 37 of 44 stacks
• CyclingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  An hour on the bicycle every morning, slotted between the workout and the shower, is how he described his routine to Tim Ferriss in 2018.

  Source: The Tim Ferriss Show #216 transcript: Arnold Schwarzenegger Part 2

  7/44Backed by 7 of 44 stacks
• Vision settingDoes itFREE, no cost

  Credits a specific, written vision for every chapter of his career and says it made turning down a $200,000 offer from Jack LaLanne easy. His current vision is health, family, climate work and promoting fitness, and anything outside it gets a quick no.

  Source: Arnold's Pump Club newsletter: Arnold Schwarzenegger's $200,000 Gamble and How One Word Keeps Him Focused

  1/44Backed by 1 of 44 stacks
• Protein-forward eatingRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Protein first at every meal. That is his example of a daily plan for someone whose vision is losing 30 pounds: simple enough to tally on a calendar, not a diet to follow perfectly.

  Source: Arnold's Pump Club newsletter: Arnold Schwarzenegger's 4 Rules for Lasting Change

  19/44Backed by 19 of 44 stacks
• Identity-based habitsRecommendsFREE, no cost

  Argues the point of a short daily workout is protecting your identity as someone who trains and keeps promises to themselves. Skipping, in his framing, is a vote for being someone who quits when motivation runs out.

  Source: Arnold's Pump Club newsletter: The 20-Minute Insurance Policy

  4/44Backed by 4 of 44 stacks
• Digital declutterRecommendsFREE, no cost

  Asks readers to open their phone's screen time report and find where the hours go, then cut an hour of social media to pay for the gym. He frames it as investing time versus spending it, and admits he watches Netflix at night himself.

  Source: Arnold's Pump Club newsletter: Arnold Schwarzenegger's Screen Time Challenge

  2/44Backed by 2 of 44 stacks
• Never miss twiceRecommendsFREE, no cost

  One of his four rules for a New Year resolution that lasts: never miss two days in a row. He contrasts a perfect three-week January with an imperfect year of 300 marked days, and asks which made more progress.

  Source: Arnold's Pump Club newsletter: Arnold Schwarzenegger's 4 Rules for Lasting Change

  2/44Backed by 2 of 44 stacks

Daily practices held long enough to become default behavior.

• Daily readingDoes itFREE, no cost

  The papers in English and German, plus a script or two, every morning after training.

  Source: The Tim Ferriss Show #216 transcript: Arnold Schwarzenegger Part 2

  19/44Backed by 19 of 44 stacks
• Early risingDoes itFREE, no cost

  Up early and done with his workout, bike ride, shower, breakfast and the papers by around five in the morning, by his own account. He sleeps around six hours and argues that early risers tend to be the most successful people he meets.

  Source: The Tim Ferriss Show #216 transcript: Arnold Schwarzenegger Part 2

  9/44Backed by 9 of 44 stacks
• Phone out of the bedroomDoes itFREE, no cost

  No iPhone or iPad in the bedroom, and no heavy business calls for an hour or two before bed, so his mind is not still running when he lies down. One of his sleep secrets, in his words.

  Source: The Tim Ferriss Show #216 transcript: Arnold Schwarzenegger Part 2

  6/44Backed by 6 of 44 stacks
• Habit trackingDoes itFREE, no cost

  He writes tally marks on his speeches, one for each practice run. It started with chalk. In his first weightlifting gym every rep got a line, so nobody could cheat themselves on sets.

  Source: The Tim Ferriss Show #216 transcript: Arnold Schwarzenegger Part 2

  3/44Backed by 3 of 44 stacks
• ChessDoes itFREE, no cost

  Concentrated work runs out after 45 minutes to an hour. Then fifteen minutes of chess. He comes back with all the energy in the world, he says, and counts it as one of his forms of meditation.

  Source: The Tim Ferriss Show #60 transcript: Arnold Schwarzenegger

  1/44Backed by 1 of 44 stacks
• Daily walkingRecommendsFREE, no cost

  Rest days are not for adding lifting, he tells app members. Walk, ruck or do yoga instead, and a brisk walk outside is one of the movement options he lists for the 20-minute floor.

  Source: Arnold's Pump Club newsletter: The 20-Minute Insurance Policy

  12/44Backed by 12 of 44 stacks
• Gratitude practiceRecommendsFREE, no cost

  Step three of his one-week Zero Negativity crash diet: write down one real thing you are grateful for every day, no toxic positivity allowed. He says he is grateful even for his hard upbringing because it made him.

  Source: Arnold's Pump Club newsletter: Arnold Schwarzenegger's Crash Diet

  10/44Backed by 10 of 44 stacks
• Daily minimum workoutRecommendsFREE, no cost

  Calls it the 20-Minute Insurance Policy and asks readers to adopt it: 15 minutes of movement and five of recovery, every day, however bad the day. On good days it grows into an hour; the point is that the floor never moves.

  Source: Arnold's Pump Club newsletter: The 20-Minute Insurance Policy

  4/44Backed by 4 of 44 stacks
• Daily meditationDiscussesFREE, no cost

  Film, bodybuilding, a documentary shoot and a property deal all landed at once when he took up Transcendental Meditation in the 1970s. 20 minutes, morning and night. That ran for about a year, until he decided he had what he needed from it. He does not meditate formally now, but says the habit of taking one challenge at a time stuck, and that lifting and chess do the same job for him today.

  Source: The Tim Ferriss Show #60 transcript: Arnold Schwarzenegger

  17/44Backed by 17 of 44 stacks

• “I did 20 minutes in the morning and 20 minutes at night and I would say within 14 days, 3 weeks, I got to the point where I could really disconnect my mind and stay and find a few seconds of this connection and rejuvenate the mind and learn how to focus more and to calm down. I saw the effect right away. I was much more calm about all of the challenges that were facing me. I continued doing that for a year.”

  On Daily meditation

• “There’s another secret that I use and that is I don’t have my iPhone or my iPad or anything in the bedroom. I do not, an hour before or two hours before, get into some heavy debates about business and stuff like that or accept phone calls where those kind of things can happen, because I’ve seen that then you go to bed and your mind keeps going and going and going and doesn’t allow you to go to sleep.”

  On Phone out of the bedroom

• “I get up early in the morning and then I go and work out, ride the bicycle for an hour and take a shower, have breakfast, feed my dog, play with my dog, call my kids, tell them I love them and read a script or two. Read the papers in English and in German also. By that time, it’s around 5:00 in the morning.”

  On Early rising

• “I keep going because no matter what, no matter how much I ache, no matter what’s weighing on me, no matter what’s going wrong, I get a win every single day.”

  On Resistance training

• “Some days, even for me, the world feels like a black-and-white movie. I wake up, and everything is gray. And then I get on the bike, and I go to the gym, and somewhere in there it turns to color.”

  On Cycling