Living your life day to day, it’s easy to become complacent, accept the hand you’ve been dealt

and continue on with a monotonous routine that will bring you no closer to reaching any of your goals. Or perhaps your routine will bring you closer to a goal, but that goal no longer holds the value it once did and needs to be reevaluated. Have you lost sight of what is truly important to you? Have you even taken the time to figure out what that is? If you’ve determined that change is necessary, what is holding you back? Should you find yourself in a chronically leaking boat, energy devoted to changing vessels is likely to be more productive than energy devoted to patching leaks. Warren Buffett To go against the dominant thinking of your friends, of most of the people you see every day, is perhaps the most difficult act of heroism you can perform. Theodore H. White Courage is the power to let go of the familiar. Raymond Lindquist I find it fascinating that most people plan their vacation with better care than they do their lives. Perhaps that is because escape is easier than change. Jim Rohn Sometimes just realizing that you need a change is harder than actually implementing it. Surround yourself with people who love and support you, regardless of your decisions. Get rid of the toxicity in your life. Immerse yourself in your passions. Discover what makes you tick, and actively seek it out. Try not to let your overarching goals get lost in the shuffle of the everyday. If your day-to-day actions don’t support your vision for the future…CHANGE!

sweat. Simply put: you must continually increase the demands placed on . Whether your strength gains have stalled or the physique changes you had been making have slowed to a crawl. and in order to continue seeing results you need to utilize the principle of progressive overload. the likely culprit is adaptation.We’ve all been there: after months of diligent effort. Your body will adapt to meet to demands of any stress placed upon it. and dedication we start to see our progress in the gym stagnate.

Just a word of caution: bring a towel. quadriceps. Just be sure you listen to your body to ensure ample recovery time between training sessions to avoid over-training. Remain focused on the task at hand and push yourself harder on every set. adding to the load every week becomes exponentially more difficult and may be downright impossible. So how else can you avoid stagnation? 1. but they're important to keep in mind regardless. supinated. utilizing a spotter or workout partner may enable you to use a heavier weight. with goals and fitness levels that parallel your own. There are a multitude of ways to implement progressive overload. try varying your training to include some heavier set/rep schemes. or grip pronation (pronated. and keep you focused through a tough workout. 4.your musculoskeletal system in order to progress. they grow while they recover. Increase or vary the exercises you perform for a given body part. perhaps 5 sets of 5 or even some heavy triples.S. Remember that your muscles do not grow in the gym. Try bringing an interval timer or stopwatch along to your next workout and timing the amount of rest you take in between sets. 2. If you’re already incorporating high volume training.] 6. If you can surpass your goal by at least 2 repetitions while maintaining proper form. Oh. help you eek out the last few reps. becoming faster and more efficient over time. Decreasing this time will force your body to adapt.. Try not to get too hung up on some magical set/rep scheme. Decrease your rest intervals. once you crossover from newbie to intermediate or advanced lifter. or neutral) will enable you to target different aspects of a muscle group with multiple heads (thinktriceps. but if you want to make gains in strength and/or size you need to start pushing your limits. Your fellow gym-goers will appreciate it. That might work as a beginner (heck. Fatigue will mask your . an increase in repetitions. Of course. and P. it’s time to increase the load.). Of course. etc. Do not underestimate the importance of rest and recovery. Increase the volume. If you’re lacking in the internal motivation department. Remember that some muscle groups respond better to higher frequency than others. or a combination of both. either through an increase in sets. [Note: These final two suggestions aren't really approaches to progressive overload. 3. doing anythingwill work for most beginners). the simplest of which is to increase the resistance or load you are lifting. Often times simply changing an exercise by varying foot placement. you want to use this method with moderation as adding too many exercises may lead to over-training and can actually hinder your progress. Find a suitable partner who will be able to push you harder than you could push yourself. ditch the standard three sets of 10 reps. 5. grip width. Increase the intensity of your sessions. Increase the frequency with which you train a given lift or lagging body part.

Just a word of caution: try not to run to the gym.E. don’t take anyone’s shit. 7. and never let them take you alive. Assess your goals. They somehow already know what you truly want to become. More advanced lifters may even consider adding a structured de-load week into their program wherein they decrease resistance. so don’t waste it living someone else’s life. abilities. decrease the number of sets and/or reps. you can do so more effectively. and goals and determine which. of these methods will help you progress. so be sure to give your body ample time between workouts. Listen to your body and don’t bite off more than you can chew. Don’t be trapped by dogma – which is living with the results of other people’s thinking. or omit exercises that directly load the spine. if any. Everything else is secondary. not to mention look and feel better. ready to implement all of these approaches at once. You may want to incorporate one at a time to assess how your body responds and what will work best for you. on a diet consisting of utter crap (and there are plenty of powerlifters out there that will argue that you should). and never stop fighting. Provide your body with the fuel it deserves for optimal performance. ―Winners compare their achievements with their goals. decrease the number of exercises performed. garbage out. while losers compare their achievements with those of other people.‖ Nido Qubein ―To be nobody but yourself in a world which is doing its best day and night to make you everybody else means to fight the hardest battle which any human being can fight. whether they be performance or physique based.true strength in the gym.‖ E.‖ Gerard Way ―Your time is limited. Cummings ―Be yourself. While you can get bigger/stronger/leaner/etc. Take a step back and analyze your current program. Remember:garbage in. And most important. Don’t let the noise of others opinions drown out your own inner voice. have the courage to follow your heart and intuition. if you optimize your nutrition. and determine whether your nutritional needs are being met.‖ . guns blazing.

‖ and that as long as they stay within an allotted caloric intake they will see their body composition and health improve. Another trap a lot of gym-goers fall prey to is the idea that a ―calorie is a calorie. nutrition should be your first line of defense when it comes to fat loss. Consider the amount of time it would take you to expend the calories you ingest in a measly tablespoon of nut butter (or scoop of mint chocolate chip for those not yet on the clean eating bandwagon) every day. How much easier would it be to simply NOT EAT that extra spoonful of nut butter? Clearly your time is better spent planning your meals for the day than slogging it out on the treadmill trying to make up for your nutritional transgressions. To put it plainly.Steve Jobs A lot of people still buy into the misguided logic that exercise alone is enough to reach your physique goals. But the flaw in that logic is that a calorie is not .

For you math minded folks out there it’s a simple formula: Total calories = (Grams of Protein X 4) + (Grams of Carbohydrate X 4) + (Grams of Fat X 9) Your body processes each macronutrient differently and they have different implications for your health.‖ Thomas Jefferson ―Gluttony is an emotional escape. ideally coming from quality food sources.‖ Peter De Vries Bottom line: Before you eat something. Garbage in. well-being. Protein and carbohydrate both contribute 4 calories per gram.simply a calorie: it is a product of three macronutrients (protein. complex carbohydrates. So it really isn’t as simple is calories in. and fat). if anything. it’s going to do for your body. wastes the skill of the physician. calories out as many would have you believe. and healthy fats. energy level. You should aim for a proper balance of all three macronutrients. but to eat intelligently is an art. . fresh produce. A few words to help steer you in the right direction… ―To eat is a necessity.‖ Hippocrates ―He that takes medicine and neglects diet. and weight management depending on when and in what ratio they are consumed. ask what. It doesn’t take a registered dietitian to recognize that a diet consisting of nothing but Twinkies is going to have a very different effect on the body than the same number of calories coming from lean proteins. If you’re at a loss.‖ Francois La Rochefoucauld ―The wise man should consider that health is the greatest of human blessings. or if you know the food in question is less than ideal for your health. don’t try to justify something you know is junk by lying to yourself about what it provides you.‖ Chinese Proverb ―We never repent of having eaten too little. a sign something is eating us. carbohydrate. And please. try replacing it with a more optimal option. and/or waistline. Let food be thy medicine and medicine be thy food. while fat provides 9 calories per gram. garbage out.

The difference is not one of knowing. you may still exist but you have ceased to live. even a year. a lot of people overlook the importance ofcommitment and consistency. A few words to keep you on track… ―Do not lose hold of your dreams or asprirations. But when you feel you’ve started to stagnate. Maybe your deadlift numbers have stalled for months on end. your commitment to your goals is called into question. It’s easy for most people to be consistent for a week. Noble ―Most of us serve our ideals by fits and starts. De Mille ―Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.‖ Gail Devers ―Experience has taught me that there is one chief reason why some people succeed and others fail. Maybe the fast clip at which the scale had been dropping has slowed to a crawl.‖ Dale Carnegie . It becomes imperative at times like this to remember exactly what it is you’re striving for and why you’re striving for it. and dedication. The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly.‖ Charles C.‖ Cecil B. hard work. it consists of this: doing what you know you should do.When it comes to exercising and eating right. Understand to achieve anything requires faith and belief in yourself. That is dedication.‖ Roger Babson ―You must have long term goals to keep you from being frustrated by short term failures. Remember all things are possible for those who believe. So far as success can be reduced to a formula. Maybe spending Sunday afternoons prepping food in an effort to eat clean throughout the week is starting to feel like a chore. a month. vision.‖ Henry David Thoreau ―Keep your dreams alive. For if you do. The successful man is not so superior in ability as in action. determination. but of doing.

‖ — Buddha ―A man would do nothing if he waited until he could do it so well that no one could find fault.Bottom line: Having a clear vision of your goal and why it’s important that you achieve it will make staying consistent more manageable and. You need the what and the why to commit to the how. and not starting. and what you’re willing to do in the present to make them a reality in your future So be honest…how many times did you hit the snooze button this morning? Need a little kick in the pants to get yourself back into the gym? Trying to find the right time to start cleaning up your eating habits? A few motivating words to kick start your week… ―There are two mistakes one can make along the road to truth…not going all the way. hopefully. Take a moment today to reflect on your goals.‖ — John Henry Newman ―The secret of getting ahead is getting started. why they are important to you.‖ . enjoyable.

—Sally Berger ―If we wait until our lives are free from sorrow or difficulty. then we wait forever. Stop talking about your fitness goals…make them a reality! .‖ — Dirk Benedict ―Don’t wait. The time will never be just right.‖ —Napoleon Hill [source] Bottom line: stop looking for the right time to start a healthy habit. And miss the entire point. you’ll be waiting forever.