If you’re working out to build muscle to find more info or lose fat, you’re either moving forward, staying where you are, or going backwards.
My guess is, you don’t want to stay where you are, or even worse, go backwards. So how do you prevent that?
Getting an amazing physique is a result of doing a lot of little things well. When you add them all up, the total of what you put in for each workout, cardio session, and meal is what determines your fitness levels.
So to keep getting better, you have to keep doing better. Each workout, try and add a pound or two to your lifts. For smaller lifts, going up a pound or two every couple of weeks is a good goal to shoot for. For larger lifts like bench press, squats, and deadlifts, try and add 5 pounds to the lift every week or 2.
Sure, some weeks you will not be able to add weight, but you want to “train your mind” to believe that you will progress each and every workout.
Continuously lifting the same amount of weight over time is not going to get you the body you want. The only way to continually get stronger and more muscular is to “force” your body to do so.
You force it by lifting heavier weight over time. If you lift 200 pounds on the bench this week, try 205 next week. Or if you get 5 reps with 200 pounds this week, try and get 6 reps this week.
Whether you add weight or go up in reps, the key is to progress and “force” your body into adapting to the increased demand.
It adapts by getting stronger and by adding more lean muscle tissue. Again, if you keep lifting the same amount of weight over time, your body gets used to that weight and does not have to add muscle to handle it. It can already handle the weight with the muscle you have.
To gain more muscle, you have to lift more weight. Strive to progress and outdo yourself each and every week. For cardio, try to increase the intensity each week. Try to beat your previous “best time”.
If you ran 2 miles in 20 minutes, try and run it in 18 minutes. Just keep getting better.
Look, there are no secrets to a great body. You’ve seen the ads, you’ve seen the commercials, you’ve read the books and you’ve heard it on the news.
Diet and exercise. Diet and exercise. Diet and exercise. What does it take to get in great shape? Yes, you guessed it, diet and exercise.
Then why is America 60% overweight and almost 50% obese?
After all, everyone knows that Cheeseburgers and pizza for every meal will make you fat.
My answer? Too many people quit on themselves.
When the smallest bit of failure causes them to feel down, it’s a mad rush to the refrigerator for comfort. They simply haven’t resolved to pay the price yet. Here’s a quote I have posted on my desk:
“Strength is a matter of the made-up mind”-John Beecher.
If you’re strong during this 30 day period of doing all of these tips, that strength will spill over in all other areas of your life.
The strength I used to train and compete in a bodybuilding show a year ago, I’ve also used to write 4 fitness books, start and succeed at an online fitness business and a lot more.
I took that drive, that determination I found within myself while I was dieting and training down to 5% body fat and I used it in every other area of my life.
And I can honestly say that I don’t make all the right decisions, but I do make decisions. And when I do make a decision, I stick with it.
I’ve resolved to pay the price in business. Skipping days off, missing holidays and birthdays, working Fridays and Saturdays. Again, delaying short-term satisfaction for long term happiness.
And it all relates back to being of strong will and of not quitting.
What are you made of? Really, what makes you tick. How strong are you?
I want you to look fear, laziness, tiredness, discomfort. I want you to stare them right in the eyes and just laugh. I want to make a promise, the only promise I’m going to make to you in this program.
If you want something and commit to paying the price to get it, you will, sooner or later, have everything you could ever want in your life. That I promise.
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