Almost everybody has the potential to improve the way they look. Yes, there’s always going to be a massive amount of ignorance in terms of questionable methods — no way around that. But, thankfully, these days it’s become more apparent that placing an emphasis on the little things rather than shiny objects is going to produce long-term significant changes.
The truth is: there’s no magic or wizardry. Show up! As long as there’s a level of progression, good things will happen.
1. Be prepared to hit a few walls
It’s much easier to train when you’re feeling high and mighty, but once the dust settles in, it’s an uphill battle. So, be prepared to hit a few walls. It’s going to be difficult, and it’s going to suck. I’ve said many times in the past you can’t get much done if you only work on the days you feel good. Dejection creeping in is perfectly normal. Once all gusto starts to fade, it becomes more pronounced.
Get over it.
For better or for worse, your inner dialogue is always going to be knocking on the door, prompting you to kick your feet up and relax. You’re not going to get anywhere if you always let that get the best of you. Find a compromise — do what you need to do to get better.
2. If you don’t fully understand that calories matter, you’re wasting your time
Most people know this, but it bears repeating again. If your diet comprises of piss-poor food quality, there shouldn’t be any confusion as to why you’re not making progress. Period. Stop whining, stop fussing.
All the work you put in the gym is rendered ineffective. If you’re one of those individuals who is banking on more exercise to make up for the incessant need to stuff yourself with pizza, donuts and copious amounts of your favorite cocktail/alcoholic beverage, good luck.
That having been said, no matter how “clean” and wholesome your meals are, you can still experience a negative outcome if you don’t know how much you’re eating. Calories matter, folks. You have to be as equally, if not more, focused outside the gym. The ones who find success are usually the ones who are on point across the board, not just the training.
3. Do what you can to get your protein
Protein is the most important variable for building a better body. You’re putting yourself in an extremely difficult situation if you’re not getting enough protein — and deficiencies in daily protein intake are clearly evident across the general population.
General rule of thumb: shoot for at least 1 gram of protein per pound of bodyweight. Make it a goal to have a palm-sized serving or two at every meal. Supplementing with a protein powder or drink is effective as well.
4. Workouts must be centered on getting strong
Once you have the points above in check, you’ve already taken a big step forward. In fact, you’ve solved the primary reasons why most people have weight issues. Now when it comes to exercise, absolutely anything sensible will do. Anything.
Just choose whatever program jibes well with you. Workouts that are centered on getting you strong would be the ideal route, though. It’s the most reliable way to trigger sustained muscle growth.
Sample 3-Day Split
Full Body Workout 1 – Monday
1) Squat Variation
2) Overhead Press
3A) Dumbbell Incline Press
3B) TRX Suspension Rows
4) Forward Sled Drag
5) Core Work
Full Body Workout 2 – Wednesday
1) Deadlift
2) Barbell Bench Press
3) 1-Arm Dumbbell Row
4) Dumbbell Hammer Curl w/ Fat Gripz
5) Assault AirBike Reverse Tabata
Workout 3: Circuit – Friday
- A) Kettlebell Swings
- B) Battle Ropes
- C) Sled Push
Sample 4-Day Split
Upper Body Day 1 – Monday
1) Bench Press
2A) 1-Arm Landmine Press
2B) Iso Pull-Up Hold
3A) Bicep Curl Variation
3B) Cable Tricep Pushdown
4) Core Work
Lower Body Day 2 – Tuesday
1) Squat or Deadlift
2) Bulgarian Split Squat
3A) Dumbbell RDL
3B) 1-Leg Hip Thrust
Upper Body Day 4 – Thursday
1) Overhead Press
2A) Seated Cable Row
2B) Dumbbell Lateral Raise
2C) Band Face Pulls
3) Cable Rear Delt Fly
4) Farmer Walk
Lower Body Day 6- Saturday
1) Sled Push/Drag
2A) Stability Ball Leg Curl
2B) Dumbbell or Kettlebell Goblet Squat
3) Core Work
5. Set realistic expectations
We’ve been deluded into thinking that we can transform our body rather quickly. We’re either willfully ignorant or blissfully unaware that it takes months, and years of hard work.
It’s one thing to adopt a discipline that pushes you to your limits, it’s another thing to always train to complete failure. A lot of us have no problem being aggressive. The predicament is that we always think we’re behind. As a result, we get carried away with doing more than is needed.
Fact is, training to the point of exhaustion offers very little sustainability. Moreover, it’s a lagging indicator for progress. You have the freedom to do whatever you want. Truth be told, I have no right to mandate what you can or can’t do. Just be smart about your approach. Going berserker barrage every once awhile is fine, but you also need to ask yourself how is that going affect the following workouts.
Take it one day at time. There’s no rush.
