Posts Tagged ‘Consistency’

The goal of simultaneously building muscle and shedding body fat is tricky.

But, yes it can be done.

With a smart and sound plan, it’s possible.

giphy

1. Consistency reigns supreme

 

Perhaps the most obvious out of the bunch, steady improvements in your body composition requires discipline and consistency — it doesn’t happen overnight.

Admittedly, there were times I felt completely drained and burnt out, but the thought of having to start all over again was just bone-numbingly painful. Rather than taking long breaks or pressing the pause button, consider turning the dial down. This ensures you maintain a respectable amount of work while still moving in the right direction.

Never stop. You can slow down a bit, but don’t stop.

Taking intermittent sabbaticals leads you nowhere. Moreover, nobody likes the idea of taking one step forward and two steps back.

Rest assured the ones who are making steady gains are the ones who train consistently.

2. Use high ROI exercises

 

There is absolutely nothing wrong with novelty.

Think about it, there’s a reason why compound movements such as the squat, deadlift, pull-ups, and push-ups are the cornerstone of most sensible programs — they’re tried and true.

It stimulates your entire body.

It’s not the end-all be-all approach, but you’re ahead of the curve once you start mastering the basics.

Every exercise serves a purposes, but for the mean time, leave the BOSU ball and “functional” training out of this.

Simplicity, not complexity. ‘Nuff said.

3. Nutrition and lifestyle must take precedence.

 

This is hardly groundbreaking, but for whatever reason many just don’t get it. I understand the rationale behind working out so you can eat what ever you want, but the work you put in will be rendered useless with destructive eating habits. In other words, stop eating — and drinking — so much crap.

A good training program is equally important, but you can’t expect magical things to happen because even the best method in the world will not offset poor nutrition.

Make better choices.

Instead of the typical trip to Starbucks for breakfast, blend up a protein shake. Have a few meals prepped and ready to avoid making poor food choices.

I’m not advocating that you should be perfect, but you won’t get the results you’re looking for if you don’t take this part seriously.

4. Train with a purpose

 

You’re obviously not going to produce substantial gains just going through the motions. To some degree, your workout has to bring you to a point where you almost start to question your sanity. Put simply, it kind of has to suck (in a good way).

I’m not saying you have to constantly beat yourself up, but training with a purpose goes a long way.

So, work your ass off.

As a point of reference, the main reason why I make it a priority to get in a workout is because I want to look and feel good. Also, I don’t want to have to take medication as I get older.

5. Recovery matters

 

For years, I was convinced that more training equates to faster results.

Boy was I wrong.

Unless you’ve been injected with the super solider serum, it’s highly unlikely that you’ll achieve optimal results with that approach.

All you do in the gym is break your body down.

Your training is only as good as your ability to recover from it.

I’m excited to announce that I’ll be launching my first product, Assault, soon. If you’re interested in getting the most out of training to build lean muscle and shed body fat, get a FREE preview HERE before it comes out.

imageedit_3_2726481940

Join my newsletter for fresh content and to gain access to new workouts every month.

Become An Insider

training-828741_640

In the day and age we live in, it’s mind-boggling how many of us fail to take advantage of the available tools and resources we have at our disposal. Yet, funnily enough, we continue to weep and complain about how “hard” we have it.

For instance, you can hire a qualified trainer and have a pretty solid plan laid out… BUT, the ability to actually put in the work is no where to be found. Sorry, folks. You’re not entitled to anything, and results aren’t going to be handed to you on a silver platter.

Truth hurts.

1. Embrace The Suck Factor

 

It’s quite humbling that more and more people are starting to know who I am and what I do. That having been said, whenever someone tells me the ol’ I need to get in shape before I go to the gym excuse, I just shake my head.  That’s like waiting for the other three tires on your car to wear out before you take it in for repair — it makes no sense whatsoever.

Look, it’s hard and we all have grueling schedules. Suck it up! And, guess what? We’re always going to be put in less-than-ideal circumstances. In fact, something I’ve learned from working with my clients is that conditions are never going to be perfect (and are rarely in your favor). At some point you’re going to run out of excuses, and realize that you can’t get much done if you only work on the days you feel good.

Understand that taking care of your health, getting stronger, looking and feeling good, is a choice. It’s your choice.

Give forth an honest effort and work to make it happen.

FB_IMG_1477067714036

2. Alter Your Environment

 

When you’re trying to get in better shape, it is, in fact, a daily struggle. At times it can get lonely, and it’ll feel like you’re walking on a thin ice — which is why having a supportive environment is more favorable.  It’s surprising how a lot of people have next to no support. There’s a ton of value in being around other people who want it as bad as you do, and you’re cutting yourself short if you try to do it alone. When you surround yourself with like-minded folks, you automatically tend to do better.

The best program in the world won’t mean a thing if you can’t execute it to a T. Having support from your family, friends, or even your co-workers goes a long way.

If you find yourself always hopping on and off the horse, it’s time to establish an environment that’s conducive to your goals.

3. Change The Dial, Don’t Stop

 

For some, diet and exercise is synonymous with depression and unpleasantry.  The thought of rolling out of bed to workout doesn’t get them excited.  I don’t know about you, but what I find depressing and unpleasant is the thought of having to pop medication like candy.

An invaluable lesson I’ve learned from my years working at a commercial gym was that if you work easy, execution becomes hard. If you work hard, executing becomes easy. To give context, it’s much the same with training. Initially, it will be hard, but once you get the ball rolling, it becomes less difficult. Working diligently improves the odds of success. It’s all in a matter of staying consistent.

I’m all for taking breaks when needed, but it’s another thing when you completely fall off the wagon, and unfortunately, that’s what ends up happening.  It’s virtually impossible to quantify the results when that becomes the recurring theme. The training never stops, folks. The dial just changes.

Workout Of The Month
Did what you just read make you better? Join my newsletter by clicking here because… you absolutely should.

Become An Insider