![]() But be sure they know what they are doing! I HIGHLY suggest you find a committed workout partner, preferably someone who already lifts regularly and can teach you exercises. If you’re struggling with sticking to your diet or exercise routine, you can make it easier on yourself by joining forces with someone who is on the same path. So what’s your plan? You MUST have a plan with a schedule or you are destined for mediocre results if any at all. ![]() I plan my macros and meal prep accordingly. I also eat a high protein whole food vegan diet. I lift heavy weights 5 to 6 days per week and mostly in the 4-6 rep range. Write your workout on your calendar, set up daycare, and rearrange things around this one hour as if it were any other important appointment you have to keep.Īnd once this time has been set in stone, you MUST maintain a non-compromising attitude about getting to the gym. If you try to convince yourself you’ll fit in a workout sometime after that last meeting, after you finish studying for that upcoming exam, or once the kids go down for a nap, failure is certain.Ĭhances are a last-minute invitation will come along, weather will foil your plans, the kids won’t nap, or you just “won’t feel like it.” On your rest days, you can use this hour to go for a bike ride, hike, or something else that gets you moving. To make sure this isn’t you, sit down with your weekly schedule and build in an hour each day to hit the gym. Occasionally, there’s a new face, but they don’t show up every day and after a few weeks they’re gone. And I see the same people there every day, putting in the work. I go to the gym in the morning at 6:30 AM, Monday through Friday. The most committed people go to the gym at the same time every day. Here’s the simple workout journal that I use and recommend. If you are trying to build muscle and strength, you MUST track your progress in a workout journal. Doing so is the only way you will know for certain whether your plan is succeeding. If you are trying to lose fat, you MUST weigh yourself on a daily basis. Once you have your specific goal nailed down, you need to measure your progress toward achieving that goal. If your goal is “I want to lose weight,” think about how to make this more specific and measurable by bringing numeric benchmarks, time, and specific actions into the goal setting equation.įor example: “I want to lose 20 pounds of fat before May 1st, 2018 by eliminating processed foods from my diet and weightlifting at the gym 4 days per week, Monday through Thursday.” You need to figure out the exact steps to get from point A to point B in your journey to achieving your goals. As the quote goes, “If you don’t know where you are going, any road will get you there.” If you want to run a marathon, but have never run before, then you should start by simply walking a few miles per week, then graduate to jogging and (eventually) running.Īll goals must be specific and measurable. The key to sustainable change is to make small habits and grow them gradually. ![]() ![]() ![]() If you’ve never been to the gym before, then committing yourself to working out for 2 hours per day, 7 days a week will doom you to failure. Most people set themselves up for failure by doing too much too soon. In this brief article, I will teach you 7 tactics that are proven to help you climb into the prestigious 8 percent of successful resolutioners. There are many reasons people can’t stick to their resolutions, from setting too many of them to getting derailed by small failures. In fact, only 8 percent of people actually keep their New Year’s resolutions, according to one commonly cited statistic. Unfortunately, while their intentions are admirable, most will fail. It’s that time of year that many people declare their ambitious goals and resolutions for the new year. ![]()
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