Fight The Devil

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Today’s Health Upgrade

• Monday motivation

• Shower thoughts

• Is this limiting your fat loss?

• Workout of the week

Arnold’s Corner
Monday Motivation: Fight The Devil

In his script for King Conan, John Milius wrote one of the most powerful scenes I’ve read in any script.

Conan had become complacent after years on the throne. He no longer had the same hunger, and his sword had become an artifact on his wall instead of the instrument of action you remember from Conan the Barbarian. He was at that point in his life where he was content to relive his glory days instead of creating new ones.

Then, one night, he’s walking through the dark halls of his castle, and Death — the devil — confronts him.

The devil tells Conan he’s old and tired, and invites him to just come with him, where he can relax and rest in comfort.

It awakens something in Conan, and in his old Barbarian fashion, he tells the devil, “Fuck you,” and unsheaths his sword for the first time in ages to literally fight Death himself.

I won’t spoil the whole story in case someone ever decides we should finally make King Conan, but I think a lot of you, especially those of you who are aging, might see yourself in this scene.

And last week, when I went to visit John Milius, I had to use his own lines on the man himself, because he needed to hear it. You know John as the writer of some of the greatest movies of all time, like Apocalypse Now, and as the director of Conan and other amazing movies. He’s a friend and a mentor, and I owe my career to him, so as he is fighting cancer and other health challenges, I feel a duty to be there to pump him up.

Let’s be honest: aging can be a real pain in the ass, and seeing ourselves and our best friends get older can make us want to hide.

But that’s when we have to show up for ourselves and them.

John has been a real champion, fighting this cancer with courage. But I know it’s hard to go through chemo, and his nurse told me he needs to get up and walk more, so I asked him if he’s walking.

He told me he didn’t feel like it, and I reminded him of what he wrote about Conan.

I said:

“John, that’s not you who doesn’t want to walk. That’s the devil inside you. You know better than anyone he will play tricks on you. He will tell you to lie down, to just relax, to choose comfort. That’s because he wants you sooner. But you have to say “Fuck you!” like Conan. He can have you some day, but not today. This is a battle, and you are a gladiator. It goes from morning to night.”

I saw that famous Milius fire light up in his eyes, and he put out his hand for me. I helped him up, and we did a lap, and then another. His body was waking up and his mind was deciding to fight. He wanted to walk more, and I had to make him rest between sets of walking.

I’ll go back to keep pushing him, but I asked him if I could tell this story to all of you.

Because the reality is, that devil tries to play tricks on all of us. It will tell you that there is no point, that your best days are behind you, that you might as well be comfortable.

It is your job to fight back, every single day.

Yes, exercising might be uncomfortable.

Yes, eating good food might not be as tasty.

I get it. We all want easy. But that’s the devil talking, because the reality is that the “easy” life is a mirage.

People who choose easy end up living a much harder, less joyful life. We know this from science, and from experience. They are more likely to have diabetes, heart problems, Alzheimer’s, aches and pains, low energy — you name an ailment that people complain about, and not exercising and eating crappy food makes it a certainty. That devil on your shoulder wants the best for him, which is the worst for you.

The great news is, like John and me, all of you have the power to fight.

All you need is the will.

I have seen it over and over.

In The Pump app village, I’ve seen people decide after years of listening to the devil on their shoulder that they are going to battle. I’ve seen them lose 30, 75, even 150 pounds. I’ve seen them cut their resting heart rate in half and make their doctors say, “Whatever you’re doing, don’t stop” when they go to their physicals. I’ve seen them drop their cholesterol and pull out of pre-diabetes. I’ve heard them say their lives are much less painful.

These are not bodybuilders. These are normal people, many of them exercising for the first time. They are not all young. I’ve heard the same story from 20 year olds that I’ve heard from 80 year olds.

They’re men, women, young, old, advanced, beginner. All they have in common is that they have all decided to fight that devil.

You can do it, too. You deserve it. You owe it to yourself to fight.

Be like Conan. Tell Death, “Fuck you.”

Or, if you prefer more elegant language, as the famous Dylan Thomas poem says:

“Do not go gentle into that good night.
Rage, rage against the dying of the light.”

Together With Jolie 
How Your Shower Damages Your Hair

Not all water is created equal, especially when caring for your hair.

Research suggests hard water isn’t just a buzz word — it can affect your skin and weaken the strength of your hair, making it more prone to breakage and damage.

Researchers evaluated how different water types impact hair health by testing hair strands before and after exposure to filtered (deionized) and hard water. They measured changes in baseline hair strength and how easily the strands broke under stress.

Hair washed in hard water showed a significant decrease in strength, making it weaker and more likely to break. In contrast, deionized water preserved hair strength, keeping strands more resilient.

Hard water contains high levels of minerals, which build up on the hair shaft. This buildup makes the hair more brittle and prone to damage over time. Filtered water, on the other hand, is free from these harsh minerals, reducing residue and keeping hair fibers healthier.

If you want to help care for your hair, using a clarifying shampoo to minimize buildup or incorporating leave-in conditioners or hair masks designed to strengthen and protect the hair can help counteract the effects of mineral-heavy water.

Or, your best bet is installing a filter on your shower head. We reviewed seven different water purifying options, and Jolie’s filtered shower head is the best at removing chlorine and heavy metals without affecting water pressure. In fact, it’s the only lab-tested and clinically trialed filtering showerhead we found on the market.

The research found that the Jolie filter was lab-tested to protect your hair’s surface layer and overall health and help maintain color retention. As an added bonus, in a separate 12-week study, the Jolie filter also reduced hair frizz by 40 percent. 

If you want to protect your hair and skin, the Jolie filter is an easy way to upgrade your shower. As an APC member, enjoy free shipping and try it for free for 60 days or your money back, no questions asked. 

Health
Is A Lack Of Muscle Limiting Fat Loss?

Many people still believe that if you want to lose fat, that cardio is the best tool to deliver results. 

However, new research suggests if you want to reduce body fat and improve glucose control, packing on a little extra muscle could provide the boost you desire. 

Scientists recently reviewed 122 studies to understand the relationship between muscle, obesity, and type 2 diabetes. 

People who increased their muscle mass just 2 to 3 percent saw an average reduction of four percent body fat, and experienced better metabolic health (lower fasting glucose and HbA1c).

These results suggest that even modest muscle gains can meaningfully reduce fat stores and improve markers of glucose metabolism. 

The researchers believe this happens because muscle acts as a metabolic sink: bigger muscles use more glucose, increasing insulin sensitivity and improving glucose disposal. This means more sugar is pulled out of the blood and stored in muscle, where it’s burned for energy — instead of building up in your bloodstream or getting stored as fat.

In other words, building muscle not only reshapes your body but also rewires your metabolism to work in your favor.

You don’t need extreme programs or bodybuilding-level gains. Start by adding resistance training at least two to three times per week, focusing on major muscle groups (like squats, deadlifts, presses, and rows). 

Small, consistent increases in muscle can lead to big changes in fat loss and blood sugar control — and that’s a prescription anyone can fill. 

If you need help creating momentum, join The Pump Club app, where thousands of people have reversed diabetes and become stronger than ever. As an APC reader, you get 50 percent OFF the annual membership, including custom workouts, accountability, Arnold AI, nutrition support, and the most positive community you’ve ever experienced. And the first 7 days are free. It’s the only app that helps you get better every day. 

Fitness
Workout Of The Week 

This week’s workout will help you build strength, muscle, and endurance by using the “ladder” method. It’s a simple but challenging technique where you perform a set of exercises using an increasing number of reps each round. Think of it like climbing a ladder: each rung takes you one step higher — in this case, by adding reps.

For example, a strength ladder might look like this:

• Round 1: 1 rep of each exercise

• Round 2: 2 reps of each

• Round 3: 3 reps of each and so forth

You automatically increase your total training volume as you climb the ladder — more reps in later rounds means more stimulus for strength and endurance gains. And you control your own rest and speed. If you’re more advanced, you’ll move faster and climb higher. If you’re newer, you can slow down and focus on form, yet still get an amazing workout without adjusting weights or exercises.

How It Works:

• Select the exercise.

• Complete 1 rep of each exercise on the list.

• Then, complete 2 reps of each.

• Keep climbing until 20 minutes are up.

• Rest as needed, but the goal is to get as high as you can

Equipment needed: Barbell, dumbbell, bands, kettlebells, or with a ruck or weighted vest. Any type of resistance works.

Exercise 1: Hinge or Lower Pull
Glute bridges or hip thrusts or deadlifts

Exercise 2: Push
Any type of chest or shoulder press.

Exercise 3: Squat variation
Single-leg or bilateral squat

Exercise 4: Pull
Any type of row or pulldown

Coaching Tips

• Pace Yourself Early: Ladders get tough fast; the first round or two should feel easier.

• Keep Perfect Form: As you fatigue, quality matters more than quantity.

• Track Your Score: Write down the highest completed round — that’s your target to beat next time.

Give it a try and start your week strong!

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell