Off the back of this, he started something new: The #BigWillieChallenge. The rules are simple:
- Post a picture of your body now
- Take 12 weeks to get into the shape of your life
- Post a picture of your body after
Setting the Foundations
- How “all in” you’re going to go
- If you’ve successfully dieted before into shape
- Where your current body fat levels are
- How heavy you’ll be when lean
This applies to the average person with average genetics and average training age (if in doubt, it’ll include you). We can count on one hand how many have broken this mould!
- Who do I want to identify as in the long-term?
- What do I do after my first checkpoint?
Your #BigWillieChallenge Transformation Checklist
It’s time for the nitty gritty. You’ve laid the foundations, now let’s get to work. Getting into shape is simple, not easy. There’s only five things you need to worry about:
- Eating in a calorie deficit everyday
- Training with progressive overload 3 to 4 days a week
- Walking 8-10,000 steps a day
- Sleeping 7-8 hours a night
- Drinking 3-4 litres of water daily
- 1g protein = 4 calories
- 1g carbs = 4 calories
- 1g fat = 9 calories
Here’s an example of how you may set it up (just to help you visualise how it could look):
The above template is only an example. As long as the principles are in place, the key focus should be on creating adherence to your transformation checklist in line with your 3Ss: your structure of your day, your strategy to navigate life, and your systems to get it all done.
- Limiting decision fatigue; whereby after taking the time to set your initial strategy up with your transformation checklist, you automate the routine and execution of it. That means not chasing too much variety in your meals, having a routine in your day, and ultimately, getting rid of all the menial decisions in your day that zap bandwidth.
Mastering your precursors in the day; this is the art of stacking positive habits on top of other habits, or ‘turning points’ in your day that make doing something new and different easier. For example, setting your gym clothes by your bed so when you wake up, you change into them, and so reduce the resistance of getting up to go to the gym.
Making Changes During The #BigWillieChallenge
It’s worth repeating: fat loss is simple, not easy. Which means that once you lay down your foundations, you don’t need to constantly be changing the game plan. If anything, that’ll slow you down, cause paralysis by analysis, and have you spinning your wheels.
Mastering The Tip Of The Mountain During The #BigWillieChallenge
At some point during the pursuit of getting into the shape of your life, it’s going to get hard. You’re going to be eating low calories and doing a lot of activity, and entering uncharted territory with your physique. We call this The Grind, and it’s the period of three to four weeks where you are pushing harder than you’ve ever done before, well beyond your comfort zone.
Enjoy the Journey
One of the best parts of this is that Will Smith is empowering people to take back control and break the cycle. To not use trainers, but to learn and engage in the process. To post up pictures on social media and do this in a community with one another.
For all of you taking part in this challenge, best of luck! For Will Smith inspiring people to go on their own fitness journey, thank you: the physical is the vehicle!