This week we have been focusing on ways that you can step your game up. I'm still collecting your surveys from Monday. Great feedback by the way, I have a few ideas how I can help now.
Today is about developing what I consider the 7 Habits To Fitness Success. If you dial these in, you are well on your way to looking, feelings and performing your best.
1. Develop mental muscles
People that get the most out of their workouts are enthusiastic; they actually want to be there! Excuses don’t apply to them. Why are you working out? Find a compelling reason that will drag you back into the fight when things get tough.
2. Have a game plan
Have you ever gone into a gym and found that you wandered around, puttering from machine to machine? Stop wasting your time! Always come with a plan of action for when you get to your workout.
Either get a trainer or get an effective workout program on paper/in your phone for you to follow. This will prevent you from skipping out on those hard exercises, keep you from wandering around with a blank stare like most guys in Bed Bath and Beyond, and will maximize the time you spend in your workout. Better results in less time.
3. Use proper nutrition
You can’t outrun your mouth. The oldest mistake around is assuming what you do during your workout gives you free will to eat whatever you want. You absolutely HAVE to eat properly to get results. Your workout is one hour a day, what you do in the other 23 hours will determine your success.
Simply put- eat more things that come from the earth, eat them in proper proportions, less fast/processed food, and avoid liquid calories. Start there and you can get all fancy, but don't overcomplicate it if you are just getting started.
4. Always use proper form
Form is everything when it comes to exercise. Always know what muscles you are supposed to be working, so you can concentrate on using them the whole time as opposed to just trying to go through a movement. Proper from leads to fewer injuries and better results.
5. Keep showing up
Consistency is the key. You have to make exercise and nutrition a habit and a part of your everyday routine. Working out really hard for one month and then taking the next month off will not get the job done.
6. Be well rounded
Your body is used to that strict routine of 100 Thighmaster squeezes, 12 minutes on your Shake Weights, and 10 minutes on your machine that you strap the belt around your waist and it shakes the pounds off. You have to change it up because your body needs different stimuli to change.
The body can adapt really quick, so change something in your program at least once every six weeks. Lift heavier, rest less, go further, go faster, etc...
Your body needs strength, cardiovascular, and mobility/flexibility training. Make sure your program has all the facets your body needs.
7. Bring the intensity
Take a look at someone’s body you admire and want to look like. Chances are they work extremely hard to look like that. Going through the motions and having an “I don’t like to sweat” attitude will not get you the results you want.
This doesn't mean you have to yell and scream and throw weights. It does mean go as hard as you safely can. You’re stronger than you think, don’t be scared of pushing yourself!