• Chris Varano

Mindhive Influencer Series - Greg O’Gallagher

Updated: Dec 23, 2019

I’m a “gym rat”. To be completely honest with you, this expression used to bother me because of its negative connotation. However, after some reflecting, I now take this expression as a complement because I’ve come to realize that I am so passionate and dedicated towards improving my health and physical well-being, to the point where people regularly notice my healthy obsession.

I have been lifting weights regularly since my junior year of high school and through much reflection, I have recognized the two consistent factors that have kept me so committed to improving my fitness. Firstly, lifting heavy weights for 1-2 hours per session has had profound effects on my mood. As many people can attest to, as well as support from scientific research, intense workouts can drastically improve the level of endorphins in your brain, which in turn makes you feel happier and more satisfied. The second component of my dedication to working out has been my obsession with progress. Progress, in my opinion, is so powerful because it is a way to quantify results based on your personal efforts, which leaves you with a sense of fulfillment, pride and trust in your capabilities.

Winding back the clock to last April, my fitness progress began to plateau. I was at the point where I wasn’t increasing strength, nor was I putting on any muscle. This is a completely normal aspect of lifting weights, simply meaning that our bodies are adapting to the stress they endure from exercising. I knew that I had two options to break through this plateau, I could either workout harder or drastically change my routine. I ended up paying for the decision I made that day. I chose the easy route to simply workout for a longer period of time and not take the risk to completely change my workout regimen. As a result, my strength surprisingly decreased since I wasn’t giving my body enough time to recover.

Summer time arrived and I still haven’t solved my progress problem, so I went to the internet for answers. One morning I’m watching countless videos on how I can regain my strength and then all of a sudden, an add pops up on the next video. It was an add from Greg O’Gallager.

Greg begins passionately preaching in his add about how it is possible to put on dense muscle mass while maintaining a lean physique (at the time this was a big red flag for me). Then he goes on to say that techniques such as intermittent fasting, maintaining a caloric deficit and lifting weights only three days a week are the key components to transforming a person’s physique. I’m thinking to myself, “This guy must be advertising to people who are trying to lose a lot of weight. There’s no way this guy is going to get me stronger, this guy is bullshitting me!”

I continue watching the ad, and then click on one of his workout videos where he is benching over 300 pounds with ease, at a body weight around 170 pounds and 5-7% body fat. This video was astonishing to me. Greg was incredibly strong and lean and the techniques that he preached defied all the previous knowledge I had previously acquired from other influencers in the fitness industry. Similarly, I was now thinking to myself, “This video can’t be real. He’s either using fake weights or he’s taking some weird steroids that make him super strong”. However, through further investigation, I realized that Greg was a completely natural fitness expert.

The video ended and I remember feeling apprehensive. I was at a crossroads. In that moment I had to choose between staying where I current was in my fitness journey, or take a leap of faith and follow Greg’s advice to potentially transform my body.

Fortunately, I decided to take a risk and follow Greg O’Gallagher’s philosophy on fitness.

Long story short, on May 15th, I began following Greg’s guidelines and continue to do so to this day. Since starting this new fitness protocol, I have dropped down to 10-13% body fat and have become much stronger. Before I started following Greg’s protocol, my max bench press was 225 pounds, and now it’s 255, while maintaining a body weight of 155 pounds. For someone who’s been lifting for over 5 years, I am very pleased with the progress that I’ve made.

Greg is now the founder of a successful fitness company named Kinobody. Kinobody is founded on the premise of helping people transform their bodies to obtain a Hollywood physique. Greg speaks to a large audience through his YouTube channel and his Instagram account and offers very affordable fitness programs that are routed in becoming strong in key exercises to obtain a lean and chiseled Hollywood body.

Greg’s unparalleled passion to help others transform their bodies has revolutionized the fitness industry and has impacted thousands of people. Although Greg has had a profound impact on how I approach health and fitness, Greg has also taught me many other lessons that have helped me better understand my mental health.

These are five important lessons I’ve learned from Greg:

1. Challenge Expectations

Greg realized that the fitness industry was flawed. He noticed influencers in the fitness industry were promoting false principles as a strategic way to increase profits. To be more clear, Greg noticed that the fitness industry was misleading people to believe that it is necessary to eat breakfast, followed by eating every two hours, and lifting weights intensely almost every day. Greg was a victim of the industry’s bogus and realized he needed to change his routine. He began conducting his own research to discover the proper fitness and nutrition strategies that induce the maximum amount of muscle growth and fat loss. Greg took a leap of faith and decided to challenge the false beliefs within the fitness industry and now Greg has created an empire that is revolutionizing the fitness industry for the better. His minimalistic approach to fitness and nutrition is concentrated on building great strength on fundamental exercises, lifting three days a week, intermittent fasting and maintaining a caloric deficit.

2. Track Your Progress

Progress is an essential part to reaching and achieving your goals. In order to track your progress, you need to first be able to quantify your progress and find ways to track it. For me, I quantify my progress by an increase in the amount of repetitions I do on an exercise. In addition, I track my weight lifting progress by simply writing down every weight and repetition I complete when I am at the gym. For my nutrition, I use the Myfitnesspal app to track my daily macronutrient and caloric needs. Although I am referring specifically to health and fitness, anyone can use these strategies to quantify and track their progress as they move towards any goal.

3. Don’t Compare Yourself to Others

I used to a be a victim of self-comparison, especially in the gym. During my gym sessions, I would constantly compare myself to those around me and subconsciously say to myself “you’re not as strong as that guy” or “why aren’t your muscles as big as his”. These self-deprecating thoughts lowered my self-esteem and made going to the gym less enjoyable. After watching some of Greg’s videos, I have fully come to terms with the intention of going to the gym to improve myself at my own pace. I now embrace that I am only capable of improving my body and I understand that my progress is not going to appear the same for others. This realization helped me regain my confidence in the gym and I realize that this issue has many other applications.

Most of us are victims of comparison. Whenever we are chasing some goal, we tend to measure our progress by comparing our results to others. However, this does more harm than good. Therefore, it is essential that we understand that we are only responsible for improving ourselves. So as we reach towards our goals, it is necessary that we track our own progress with quantifiable checkpoints that are meant for ourselves.

4. Less is More

I used to lift weights for almost two hours a day, seven days a week. Now that I follow Greg’s philosophy on fitness, I only lift weights three days a week, for about 1.5 hours per session. Greg has taught me the power of minimalism. I realized by spending less time in the gym, I was actually able to focus better while I was lifting weights, and as a result I became stronger.

I was always a strong believer in hard-work being the key to success in everything in life. However, sometimes working smarter, rather than harder is the true secret to achieving our goals.

5. Stay in the now

Greg understands and admits that he has been a victim of the “means to an end mentality” that society imposes on us. During the time when Greg was becoming more popular, he revealed that when he finally hit is goal of reaching 100k subscribers on YouTube, he was not fulfilled by this accomplishment. I’m sure many people can relate to this phenomenon. Greg is very open to talking about his mental health and describes how he has come a long way to further understanding himself on a deeper level. Greg now emphasizes the power of staying in the present moment and enjoying the process. Greg credits many of these ideas to the knowledge he gained from Eckhart Tolle and describes how that goals are important for our lives, but we should be less focused on the destination and more fixated on the journey along the way.

Greg O’Gallager is undoubtedly one of my biggest role models and I highly encourage that you check him out on YouTube or Instagram by simply searching his name. In addition, if you’re interested in checking out the specific video of Greg that changed my life, here it is:


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