In our last post we covered a few things. First, we covered the most important parts of your workout, the 80/20 if you will, that give you the most bang for your buck. Training for one goal while ensuring progressive overload in the major movements is key to long-term results. If you haven’t read part one What Every Workout Needs please do so now.
Moving on– here’s how to workout consistency. Knowing what to do is great, but a plan is 100% useless unless you take actionable steps to get’er done.
The biggest problem affecting your training isn’t exercise selection, sets, reps, weights, or even your motivation. Those are all important, but the problem is more simple than that.
What do you think it is?
Workout consistency. I don’t mean consistency in the sense that you’re unwilling to put in the time; rather, you gnaw off a bigger chunk than you can chew. Your determination exceeds what your capable of each day. You have a job, school, family obligations, a million projects and people vying for you attention and time. If it were possible, you’d run on 28-hour days to fit everything in.
Training four or five times per week with strength work, mobility, and conditioning is great, but sometimes it’s impossible to do everything. Instead of the perfect plan you need a plan that’s focused on your goal while accounting for the constraints of your life. Small wins accumulate big over time. That’s why the best coaches start grand goals on a small scale–the best path is taking small, progressive victories to get big results.
It’s like a drive in Football, unless you’re the Raiders: Four yards, two yards, five yards, first down. Another first down and then it hits—big play touchdown! Progress is the most effective form of human motivation—to get success need to set yourself up for success with the right play calls.
Improving Workout Consistency
With the following tips you’ll have everything you need to focus on your goals plus the motivation and attention to reach them. Information is only as good as how you use it. Grab a pen, piece of paper, and customize your goals to the following tips. You’ll set yourself up for huge gains in the gym and eliminate the guilt of missing workouts.
1. Know what you’re capable of Doing Consistently
If you have kids at home, a job that requires 60 hours per-week, and long work trips planned then a five-day per week body-part split over the next two months isn’t practical. Instead, budget the time that you’ll be able to get to the gym under any circumstance. Move to a total body routine and hit the major muscles in each workout for 2-3 workouts per week. Add in 20 minutes of sprints one day and a walk a few more places. The program isn’t 100% perfect for your goal, but a program performed with focus and intensity consistently will beat the perfect program performed sporadically every time.
Know what you’re cable of doing and execute.
2. Forget about Tomorrow
Being overwhelmed with responsibilities make it difficult to get your training in. Today’s workout becomes, “I’ll do it tomorrow.” There’s always tomorrow and another day. Problem is, the “tomorrow” mindset becomes next week, and suddenly, you haven’t hit the gym in six days. Focus on the now and win the day.
3. Schedule Training like an Appointment
Treat exercise like an obligation as you would a meeting at work and stick to it. The biggest, baddest dudes in your gym make exercise a priority no-matter what. Once you add workouts to your calendar and block time off they become part of your routine. When others come up look at your schedule—are the mandatory?
If not, turn it down or move it to another time.
Your workout is time for you. Sprint, lift heavy steel, throw different implements, and have fun. Building your body is much more powerful than your one-rep max, it’s about the focus, workout consistency, and effort you put forward towards the big picture.
4. Focus During Your Workout
The less frequent your training sessions the more important intensity becomes.
Drink extra coffee.
Boost up your pre-workout.
Blast some Lil Jon and get out of your mind.
I don’t care, do whatever it takes to go balls to the wall when you hit the gym. Going through the motions is for losers—get in and get after it.
You’re busy and determined—that’s a good thing. Don’t let training fall by the wayside; rather, optimize your training with what you’re capable and willing to do.
Know what you’re cable of Doing Consistently.
Stop putting it Off Until Tomorrow.
Schedule it like an Appointment.
Get in and get after it.
With this information you have everything you need to build a leaner, stronger, and more athletic body. Quit majoring in the minors, it’s time to get to maximize your training on your terms.
Training Essentialism: What Every Workout Needs
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