Has this is ever happened to you? You're talking to your buddies at the gym and they start going on and on about “the very best workout.” You know exactly what they're talking about. They’re referring to a workout that would deliver success to all people at all times in any circumstance. This is the “one size fits all” workout that people have been looking ever since gyms were invented.
The Cold Hard Truth: Even the Worst Workout will Bulk You Up and Help You Lose Weight … If You Stick to It
Let me clue you in on a secret. Even the “worst” workouts you can find can still deliver results. That’s right. These are unscientific workouts that people talk about but haven’t really fully studied. These are also workouts that lack a coherent system.
Believe it or not no matter how weak or badly designed your workout may be it can still work. How come? It's not the workout that it the secret. It’s something else.
To understand how this works, pay attention to how many people try to find the “best diet.” You probably have seen your friends talk about “the best diet” for them on your Facebook, Instagram, or Twitter feeds. Don't be surprised if you see this phrase cropping up again and again on social media.
Here's the problem: The more people talk about it, the more clueless they are. The truth is the right diet works with you work personal metabolism. That's the diet you should be looking for. Forget about what's popular. Forget about what's trendy. Forget about the rave reviews you read online.
How do you know a diet works? It’s actually quite simple. It enables you to lose weight and keep it off.
The Secret to the Best Diet and Workout
The secret is not much of a secret. If you want to get the very best body you’re capable of building and lose weight extra fat permanently, you just have to do one thing: be consistent. There are no two ways about it. Consistency is the key to gym and diet success. In fact, it is the key ingredient to a healthier overall lifestyle.
How to Practice Consistency
A lot of guys think that if they want to be consistent at the gym, they have to start big. You probably have heard of the phrase “go large or go home” or “one time big time.” I have some good news for you. You don't have to be a hero. That's right.
You don't have to jump in with both feet and work out for hours at the gym. You don't have to overextend or overexert yourself. You can start slow and low. This is called “progressive overload.”
How Progressive Overload Works
When it comes to gym success where you start really doesn’t matter as much as how regular your gym workouts are. If you have decided to work out only fifteen minutes at a time, that's fine. Just stick to it. Put in your fifteen minutes regularly. If you decided to go to the gym three times a week, then do it week after week, month after month, year after year. Before you know it, you will get the body you've been dreaming of.
This is how progressive overload works. You get used to a workout routine then you scale it up. This means you can start slow and low. You don't have to come in to the gym with both guns blazing and start pounding away at the weights. It doesn't work that way. Eventually¸ your mind will get the better of you and you will go back to where you started. Eventually, you would stop going to the gym. Instead of shocking your system that way, start slow and low.
How to Scale Up the Right Way
Progressive overload is all about getting used to a workout routine and then learning when to scale up. So when do you take thinks to the next level? Once it becomes easy and manageable, you have three options available to you. You can scale up the duration of your workout, boost its intensity, or do a bit of both.
Always Challenge Yourself
Constant work at the gym doesn't mean staying at the same level. You have to constantly challenge yourself. Once you get to the point where the weights have become and the cardio machines are so manageable, test your limits. Take it up a notch.
Practicing Consistency is all about Getting Your Mind Right
Let me be clear consistency in the gym and elsewhere in your life, for that matter, is mostly mental. Your body does the work. Everybody can agree on that but your body is actually very capable of handling a lot physical punishment. Believe it or not you may think that you can only do five push-ups. If you look at your body and the energy you have, you know full well that you are capable of so much more.
Why do you feel so weak? What sets your limitation? How come you can't do as many pull-ups as other guys? It boils down to what you mentally allow yourself to do. If you think you're your only good for five pull-ups, that's all your muscles will allow you to do.
It doesn’t matter how much energy you have. It doesn’t matter how strong you are. That's all you’re capable of because you have set up a mental allowance of what you can handle and how willing you are to stick to a routine.
You have to loosen your assumptions about your ability to handle a certain level of physical stress at the gym. You also have to shift your mindset when it comes to your ability to stick to something that is quite difficult over an extended period.
The Good News?
You only need to hang in there until you reach the point of momentum. Every workout routine, no matter how badly designed or how simple, has a momentum tipping point. You only need to stick to it up to the point where things start getting easier.
Once it becomes clear that it takes a lot more work for you to stop than to start your workout, you have reached your momentum tipping point. It’s going to be very hard for you to go off track. Working out has become second nature to you. In fact, you start thinking of it as part of your personality.
For instance, if you have made it a habit to run a few miles first thing in the morning, the moment your body clock detects that it's 4:00 AM or 5:00 AM, you start putting one foot in front of the other. You automatically sit up, put on your shorts, gym shoes, and head out the door. It doesn’t matter how groggy you feel. The amount of actual sleep that you got is totally irrelevant. This routine just takes over your body and you do it without thinking. This is only possible when you reach that momentum tipping point.
Turn Consistency into a Habit by Using Associations
Everybody has habits. Unfortunately, most people have habits that hold them back from their fullest potential.
The good news is you can easily create new habits. How? You just have to link your consistent actions to certain triggers. This is called creating an association. You can link your consistent action to certain time frames in your schedule. You can also link a certain set of consistent action to the supplements that you take. In fact, there are so many triggers out there that you can use to create these associations.
It doesn’t matter how you do it. The result is the same. It’s all about reaching a point where your workouts feel automatic. It seems that there’s no thinking involved. The moment you detect your cue, maybe it’s the sunrise or your alarm clock going off, you start preparing for your workout.
This is how consistency can help you turn your workout form something you’d rather run away from to something you can embrace wholeheartedly.