Why Squats, Fat Loss, and Other Hard Things Suck But We (Need To) Do Them Anyway

Why do we do hard things?

Why do we put ourselves through demanding workouts, endure periods of calorie restriction, or take on challenging tasks that push us to our limits?

Stoic philosopher Epictetus wrote: "First say to yourself what you would be; and then do what you have to do."

Here's the truth: doing hard things is how we grow.

But understanding the science of motivation can make these challenging tasks more bearable, and even enjoyable.

Let's break it down.

Motivation can be divided into two main types: intrinsic and extrinsic.

Extrinsic motivation comes from outside of us. 

We're driven by a desire to achieve a particular outcome or reward. For example, enduring a fat loss phase requires extrinsic motivation. The goal? Shedding those extra pounds.

Nobody wakes up saying, "I just love being in a calorie deficit!" That's because being in a calorie deficit is hard. It's uncomfortable. It's challenging. But we do it because we're driven by the desire to see a specific outcome—a leaner, more toned body.

Intrinsic motivation, on the other hand, is about the process. 

It's about doing something because we love it, regardless of the outcome. It's the enjoyment derived from building habits like strength training, going for daily walks, consuming enough protein and fiber, drinking enough water, and managing sleep and stress.

Take squats, for instance. They're tough, they're demanding, and they can downright suck. But why do we do them? Externally, we're driven by the desire to get stronger and attain a better physique. But there's an intrinsic side too. We love the process of planning our training, executing those workouts, and the satisfaction of increasing the weight on the bar over time.

It's about the small wins, the sense of accomplishment, and the personal growth that comes from pushing your limits.

But it's not just about squats and fat loss. It applies to all aspects of life.

Let's say you're learning a new language. It's tough, it's frustrating, and you're likely to fumble with words. But you do it anyway. Externally, you want to speak fluently (extrinsic motivation). Internally, you're driven by the joy of learning, the thrill of understanding a new culture, and the personal growth that comes with it (intrinsic motivation).

Or perhaps you're starting your own business. The long hours, the uncertainty, the risk—it's all hard. But you're driven externally by the prospect of success and internally by the thrill of the journey, the learning process, and the satisfaction of building something from the ground up.

In life, we constantly oscillate between these two types of motivation. And guess what? That's perfectly fine. In fact, it's necessary.

To truly grow and achieve our goals, we need both. 

We need the external goals to give us a target, a sense of direction. And we need the internal drive to enjoy the process and keep going, even when things get tough.

So yes, squats, fat loss, and other hard things suck. But we do them anyway. And we NEED to do them.

Because that's how we grow. 

That's how we evolve.

Remember, it's not just about the destination. It's about the journey. And when you learn to embrace the hard things, the journey becomes a whole lot more enjoyable.