The Compound Effect for Accomplishing Body and fitness Goals


The Compound Effect Darren Hardy

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How to Gain Huge Rewards through Small Choices �� The Compound Effect by Darren Hardy

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The Compound Effect (Animated Book Summary) by Darren Hardy

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Daily Consistency = Massive Results: THE COMPOUND EFFECT by Darren Hardy | Core Message

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The Compound Effect for Accomplishing Body and Workout Goals In a society of instant gratification and rapid rewards, all too often we forget the powerful impact of accumulated and compounded work over a substantial period of time. In training and nutrition the compound effect can be seen in: The Power of Our Choices; The Impact of Habits; Training Inertia (momentum). Simply stated, making the correct choices consistently and honoring our pursuit of our goals creates momentum. Simplified: You?

Choice + Behavior (Action) + Habits (Repeated Action) + Time = Goals. The Compound Effect is a book that should be read when you are ready to make some changes. Darren Hardy hits a home run in The Compound Effect by describing why thousands of small steps equate to seismic shifts in the future.

Let’s dive into why this book can make a difference for you. Rethinking Your Idea of Success. The Compound Effect For Fitness. The “compound effect” was in full swing for me. The compound effect for fitness, that is.

This past year I surpassed my 3000th workout logged into the online SuperGym on Team Beachbody. At this time I feel healthy and fit! It’s pretty amazing what one can accomplish with a little consistency. This is how I use the concept of compound effect in my life: I split large goals into smaller and achievable targets. I make sure that in any given day, I spend the majority of my time taking.

In The Compound Effect: Jumpstart Your Income, Your Life, Your Success, entrepreneur and publisher of SUCCESS magazine Darren Hardy discusses everything from achieving your goals to breaking bad. Three great things about my physical body are 1. 2. 3. My current business/job has the realistic potential of accomplishing all my financial goals for the next year. ©DarrenHardy, THE COMPOUND EFFECT by Darren Hardy, 3.

COMPOUND BASICS. A compound exercise engages more than one body part. For example, an overhead press works the deltoids and triceps. A primary body part is engaged.

Secondary body parts assist and are worked less, sometimes only during part of the movement. Compound exercises allow you to utilize the heaviest weights, better overloading the targeted. What is a compound exercise?

Compound exercises are multi-joint movements that utilize several muscle groups at one time. For example, a deadlift or a squat are two perfect examples of compound exercises that utilize much of your lower body, back, and core. Related: Checked out the 12 best compound movements I recommend to include in your.

The Compound Effect means reaping big rewards from a series of small, good choices, but the results don’t come immediately, which discourages many people from trying. To succeed, you have to be able to stick to your small, smart choices consistently over time. It’s a lot of work.

List of related literature:

The purpose of this workout routine goes beyond losing fat or gaining muscles—it provides the basis for developing a functional body.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

To build a foundation of muscle, this phase uses a total-body approach to training.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

If one of your goals is to engage in exercise that drives many of the benefits that we are all looking for—fat burning, muscle building, health generating, and brain boosting—then high intensity muscle work properly applied goes a long way toward those aspirations.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

In addition, research using different light sources on skeletal muscle (quadriceps) and on recovery post‐exercise shows positive results, with significant increases in performance, decreases in delayed‐onset muscle soreness, and improvements in biochemical markers of muscle damage (Antonialli et al., 2014).

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

The second is to avoid the big compound lifts and high-intensity interval training, which work more than one muscle group and can be taxing on the body.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

But for those who look to a higher goal, the development of a superior, muscular body or who are training for the purpose of entering a competition, the next step is to increase intensity, both by lifting heavier weights and by using the appropriate intensity techniques.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Second, since part of the prescription targets caloric output, high-intensity training methods, which by nature are metabolically inefficient, should be used because they are excellent ways to burn a greater number of calories per unit of exercise time.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

The results suggest that along with the trainingassociated improvement of power, anaerobic and aerobic characteristics, part of the adaptation to training is that a single practice becomes more anabolic and less catabolic/inflammatory as training progresses during the initial phases of the training season (Fig. 5.2).

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

After taking into account the body of literature, no clear benefit was seen for periodizing training as a strategy to elicit gains in muscle mass.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I remember in 2016 I didn’t read many books. By 2019 I have read 60 books. You are one of my favourite channels that helped jump start my self education. Thank you very much. I really appreciate you. My goal is to read 2 books a week. Thank you so much again!

  • Something extraordinary is happening inside this man. The energy, the charisma, and the liveliness in his eyes.. everything have skyrocketed over the past few months.

    Keep the good work up, man! Keep inspiring!
    Greatness is coming!

  • Nice man. I made a video about this a few years ago, one of the best concepts I’ve taken from a book. Happy to be re-reminded about it.

  • I recently stumbled across B.J.Fogg’s ‘Tiny Habits’ and started experimenting with his concepts and created a habit sequence to create a simple Morning routine. For easy remembrance, I created an acronymn around it — M.A.G.I.C habits!

  • Just a few hours ago I was meditating on this rush feeling I have to be successful and get things done, but now I realise that this feeling is useless and doesn’t actually get you anywhere, rather may even hinder your performance, excellent video Captain, really needed this.

  • I like the video, but it’s a really dumb example because literally all his friend/family members need to do is pull out a calculator and take 2 minutes and do the calculation before choosing an option. I highly doubt any of them would be dumbfounded as to how he ended up making so much money LOL

  • Love the explainer video. Great concepts. The principles discussed are solid. It reminds me of what the great Mr. Robbins teaches: ‘The Science of achievement and the art of fulfillment’. There is a science to getting things, possessions, more money, etc. And it’s all too easy to fall into the thinking that achieving more brings lasting happiness. But it’s actually in fulfillment where true happiness is found. I think fulfillment can be summed up with one word: Perception. The way you perceive a situation determines the chemistry your brain/body will experience. I like this subject:)

  • Hi, thanks for the great work! Do you have a text or podcast version similar to Productivity Game? We’re already sending traffic to a few of your videos such as the recent one for 12 Rules for Life but we’d love to be able to send traffic to your blog / podcast episodes as well.

  • Mmm,these figures appear to be completely random,what is the basis,not saying that the video is not wrong,just don’t think it’s a good analogy

  • The compound effect will help you beat the competition, overcome your challenges, and create the life you deserve

    The Compound Effect Book By Darren Hardy (PDF-Summary-Review-Online Reading-Download):

  • Good example for the compound principle!

    If the core value is not love or personal content with life, then life is wasted:-)
    Nobody at the end of their life tells that they wish that they made more money or worked more, instead of sharing happy moments and being content!

    For the money, create something that creates additional or better value to others and they will pay you back if you ask for it. That value creation can be personal and totally in line with personal preferences in style or activity type.

  • The compound effect will help you beat the competition, overcome your challenges, and create the life you deserve

    The Compound Effect Book By Darren Hardy (PDF-Summary-Review-Online Reading-Download):

  • It’s great. Is the example of these two people can or has happened. Why did you not put another example by yourself that is similar to that one?

  • Nice work. I have a question though. I’m wondering if I am doing something wrong. If I take a penny and double it each day for 31 days, is this not the same as 2^31? I get $21,474,836.48 and not $5.3 million. What am I missing?

  • Thanks for summarising the book in 6 minutes. The thing is this is something which many people know already, but yet do not have the patience to see the compound benefit. I reckon that’s because there is no guarantee that even if we are constantly growing, we will succeed in the end.

  • Agree 100% with the principle and the video but I would disagree that results take that long. Results can and will come much quicker. Especially if you believe they will funnily enough

  • “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”

    ― Darren Hardy

  • idk it’s me or something but after couple of years you start to see how your books change you. The best way to see it look at friends you hangout maybe you even changed friends you hangout because you realized that old friends do not want to improve their life. You want to communicate with more open minded people not with robots who does nothing in their life.
    Sorry for my bad english:D

  • As always, awesome video Nikhil! Esp. like the acting in between^^ Slighty disagree on the receiving-aspect though. Maybe I misunderstood that part, but once having committed to self-improvement or ´planting the seeds` (as you put it), I would def. expect to receive or rather even declare that I have received (whatever you try to achieve) and then release/ let go, i.e. in the sense of non-attachment if that makes sense. I think the law of increase captures that. Would love to hear your thoughts on that. (Since receiving lit. means to accept here).

  • Can anyone name a career choice that compounds 10% a week evening in the high risk loans business this kind of interest rate is illegal. It’s a false video because there is no industry that compounds 10% a week and there for a say any salary can do that is ridiculous even Warren Buffett can’t do that trust me people take the 5k a week and invest most of it in something that creates a passive return this video is a lie there is no industry that pays people 2 mil after only being in it for 2 years

  • In fact, even you are aware of the compound effect, it merely impossible for most people to succeed. In real life, sharping a skill and make the right decision is supposed to be done on a daily basis, and you cannot see the difference in half a year if not two or three years. Most people cannot wait that long. Besides, the environment changes consistently. The right decision today could be a wrong decision from tomorrow.

  • I read this book 3 years ago and was very inspired, so I set out to transform my dream into a reality.
    Invested in a multifamily property, total fixer and applied daily consistency for 36 month with clear GOAL in mind, renovate all 6 houses and fully occupied with top rental income.
    Have to say it was a major challenge but every day I worked on it little by little literally blood and sweat.
    Now I have a property that secured my retirement income and consistently appreciating in value.
    It really is true becoming a person who wants to be successful is far more rewarding than just making money.
    I’m now 60 years old and it changed my life.
    Thank you Darren!

  • 10% weekly growth is unrealistically high
    Also, in real life the growth is logistic not exponential so it will saturate naturally even if you do all the right steps

  • My friend Joyce & I have created a short 15 mins video to introduce Darren’s book “The Compound Effect”

  • something inside me did NOT want to like your videos initially. On the other hand all your videos are right along where im at in my life with researching and showing others all this stuff. I’ve come around Sinbad. I’ll be watching!

  • Point no: 2 owning 100% suited best for me, and I think it’s the most common problem everyone faces, so it’s the best thing you’v mentioned for me.

  • I think there’s another aspect to this too. When we learn things, we learn them associatively, and though we learn more of any subject, we also gain understanding from just sitting and making those associative connections between what we’ve already learned and that makes it easier to onboard new info. Not just a matter of time and work, meditating on an idea creates structured foundation for the next idea. It works. Fantastic video.

  • Leave 10%, focus on 0.01% improvement every day. In a year you would be (1.01)^365 that is 37.8 % better than you were, that seems more achievable right?

  • I can recollect two more key ideas from the book which might be helpful for people on the path of self-discovery and improvement:
    1. Moments of Truth To keep moving on during those moments when we are pushed against the wall. Darren talks about multiplying your results by implementing this principle.
    2. Do it better than the norm Whenever on a job try to do it better than you would have actually done it. Through this principle, Darren states that this is way by which we can standout from the average.
    In addition to the above, try to keep moving forward in those tough conditions for when your competitor will find it hard to progress

  • You seem like the type of guy who when discussing political or social issues would mold your discussion and responses to the other persons point of view. You seem like a very strategic person.

  • Great Video, book is really good.
    I am from India and I Publish videos on business and finance in hindi( for Indian audience) and your channel is Great Inspiration for me.

  • I have started to get Arabic text along the bottom of the video’s? I can’t read you pencil work. I contacted YouTube help and turn of captions but that doesn’t stop it.? Anybody having this problem?

  • We are creating motivational and inspirational videos in English with Arabic translating that to help you through life to be more productive and think with creativity.نحن نقوم بعمل فيديوهات تحفيزية وملهمة باللغة العربية والإنجليزية لمساعدتك لتكون أكثر إنتاجية ونجاح في الحياة وتفكر بإبداع.

  • If we manage to become 1% better at what we do on a daily basis, in one year we will become 37 times better than we were in the beginning.
    “Atomic habits” in an awesome book when it comes to this subject!

  • This i what the indian civilization has been screaming about for past whatever 1000s of years and we finally believe it after some white smartass wrote a book on it, this is what karma means, every, i repeat, every single thing that you concously or unconsiously do, will come back at you, its called the karmic memory in yoga.

    No offence to the west or the whites you guys are cool, but indians, please have a look into your culture it is very rich in science. Preserve it respect it

  • learning something new 30 minutes a day and exercising another 30 minutes a day is like that, in 2 years it could mean knowing a second language and being fit. I do those 2 things, but that’s about it xd i need a damn hobby

  • The speed of this video was too much, fast talking, fast music, stressed me out just listening to it. It was like Fight Mediocrity on speed, slow down!

  • Compounded actions create big results in the long run but they are very discouraging in the short run, can’t see results right now.

  • This comparison is a little misleading, yes it demonstrates the growth potential but compounding never happens that fast. It takes decades for compounding to really show it’s value for a normal everyday investor. The more you can invest, the greater the compounding effect will be so it’s geared towards wealthy investors while normal everyday investors won’t notice the effects for 20+ years.

  • I like the approach, but part of me is thinking that if there aren’t any noticable differences 5 months in, then you should up your game

  • I liked your video a lot, I have seen a lot of your videos, I totally agree with what you are saying. Though I had relapses in my mission of NoFap journey, but each time I recovered thanks to suggestions given by people like you and wisdom shared by people like Swami Vivekananda, Sadhguru etc.
    And regarding consistent small steps towards big goals, I have started this practice almost 2 months ago, and one can see subtle changes and results in the initial stages too.

    May Allah Bless you!
    Greatness is Comming.

  • Compound habits in life:

    7aba 7aba…. tebni 9oba….. tebda exemple tetrana 7did b altér srar moch normal m3a wa9t twali dababa….. compound effect…. el mouhim ebda small w ma ta9efch, ta m3a wa9et el natija tebda tekbar

  • This was fantastic, such a great message. Thanks for all your hard work putting these videos together, it’s incredibly appreciated. ��

  • Yup! If you get better 1% every day. After a year it’s actually 3800% better because of compound effect �� Sometimes we don’t see the results until much further down the line.

  • You personality is really awesome…!
    I promise you that one day I’ll become a successful entrepreneur in India and we’ll meet together that day……!!!!!
    Love you bro…!

  • Hey man, been watching your vids for a while, but hadn’t subscribed yet (trying to be a bit more discerning with who i subscribe to these days) but this video and the message totally killed it! Hit that subscribe button midway through! Your style and message are totally on point! Keep going, and good luck!

  • I have no idea why I never thought of this, seems so simple yet very effective! Sometimes if takes someone to show you a bit so you can see a lot better

  • what was also useful in that book was the end on how to implement new habits and get rid of the old ones. Definitely recommend to read the book. It just hits you harder

  • I have a small plumbing business with a niche market in my region. Its very successful. Im taking small, planned steps to build it to the next level. All my family and friends are always asking why Im doing certain things. Unsure of the reasons why Im spending money on things that they cannot see is going to have an immediate payoff, I have to tell them that its a part of the plan I have. Its a 5 year plan, so they don’t see the benefit now. I can see it clearly and I am patient and steadfast in my belief and conviction that it will succeed.

  • It’s a sacrifice now for a better tomorrow. AKA Delayed Gratification. One of the laws of the universe and a way that we should be orientated.

  • I think my biggest obstacle to productivity is that I go to youtube or other distractions before having started work. After I got into a video, even only 4 minutes, I realize what I’m doing and suddenly feel the resistance to going back to work. But I also know that judgement does not help, it only creates dread and more resistance. So I will watch this video to the end and then start the slightly painful process of getting back into work. Life is beautiful if you let it be. Just go with the flow and don’t succumb to either extreme of self-enslavement, which doesn’t lead to productivity although you want it to, or complete nihilism, in which you just loose yourself in hedonistic pleasures and the dreaded feeling of betraying your values, robbing you of a fullfilled life. Choose the middle path and do everything with the right intensity, with moderation, embrace mistakes, forgive yourself and try to move forward, one day at a time. Pace yourself, because, as Sinbad said in this video, it’s about small actions and it’s about the long term game. See yourself as a neural net you need volume with low intensity rather that intensity without volume. One small step at a time.
    Cheers my friends!

  • Cool story bro…but its pure theory
    Here is how i applied it: I have set a minimum goal of making 15 push-ups every day. I could do 15-20 in one go at the time, so this was an easy goal.
    Some days i did 60-70, other days only the minimum of 15, and i did it for 30 days.
    I can now do 15-20 nice push ups, the same amount as a month ago.
    So….how do you achieve plus 10% results every week, no one knows, its just a number out of thin air, aka bullshit.

  • I started playing guitar about 10 minutes a day. After a year I could play classical pieces which naturally lead me to learning more about music theory in general. Getting more understanding of this, you’re more likely to get better. You get more knowledgable and experience. And eventually you can pick up almost any pop song within less than a week.

  • I follow many influential people on YouTube and you are one of them. Some include Danny roddy, Jordan Peterson, Ray peat Phd(not a Youtuber) and pewdiepie obvs

  • Do you realise you will live forever and that 99% are completely clueless where. View Bill Wiese.
    This short temporal life is like waiting for a flight to your eternal home……

  • bruh i added complete sobriety to no fap and it has amazing synergistic effects, you mentioned drinking beer in this video. My mental capacity grew by a couple factors

  • Another inspirational video ��

    It is so true that one must stick with many small disciplines, which may not show instantaneous results, but when built up over time can benefit your health, happiness, work, relationships and your whole being.

    Retention-cold showers-eat well-sleep better-learn-progress… subscribe to captain Sinbad, cheers man… your videos have inspired me on a journey to better myself, I’m forever grateful

  • I’ve heard it before of course but it somehow landed differently hearing like this. I appreciate this video and because of it, I’m creating an 18 month plan for myself starting this. very. moment. ���� Thank you.

  • I have such a hard time with being consistent, but it makes sense how at least doing one small thing will yield results eventually

  • My goal right now is to learn fluent German. I started out by studying 15 min a day and now after 3 weeks, I sit 45 min a day and it has even become a procrastination habit.

  • You’re absolutely right. We all need to make smart choices in life. God may be in control of our destinations, but we need to be on the same page with Him. That’s how everything works.

  • Check out Atomic Habits by James Clear. Same idea. Super practical. Well researched without too much science. Cool stories. And no fluff.

  • Your videos have been popping up in my recommended more and more as of late. You seem different somehow to other self help channels and I can’t help but love your videos. Please keep this up dude

  • Thank you. My dreams and missions are massive and achievable but due to my instant gratification mindset it causds me to give up. This, amongst other things, have helped me to slow down and value efficiency and core values.

  • Hi Matt, I’ve been watching some of your videos and I love your message and clarity when it comes to delivering it. Would love to see what’s to come on your channel and see if you’d be interested to collaborate in some ways. Let me know! Hugo