Well like the old saying goes “Anything worth doing is hard” or is it “anything worth doing is worth doing right”? Either way both saying applies to any situation, more specifically any situations that requires sacrifice and hard work, and even more specifically any situation that requires and results in long lasting positive change.Â
The key word is dedication. You want a new body? You want to be healthier? Well in the words of Britney Spears, who shaved her head, had a very public mental breakdown, and then dropped several albums that went platinum … “You better work” or was that Rupaul who coined the phrase?Â
So here are double the amount of the commandments because its twice as hard to be fitÂ
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Weigh Your Food
Weigh food with a scale. Don’t eyeball or use measuring cups unless you’re on the road/at a party.
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Do More
Always try to beat your previous workout set performance. The attitude is “always go for more.”
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Challenge Yourself
If you’re stranded without gym access, without weights, and have already rested too long, do pre-hab exercises and body weight moves that challenge you. One-leg squats, one-arm push-ups, etc. Why not use the opportunity to focus on the weakest links?
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Have No Fear
Don’t sweat small extras, like some adding oil in your veggies, UNLESS you see a fat gain and are trying to lean out.Â
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Log Everything
Keep track of everything: Feelings, heart rate, blood pressure, weight, temperature, breathing, etc.
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Change Up The Rep Ranges
Use two kinds of rep ranges: one for strength (1-5 reps), and then for time under tension, which means lower weight but more reps. For example: 35 pounds with 10 reps is 350 pounds, whereas 6 reps with 50 pounds is 300 pounds.
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Work On Your Range Of Motion
If you cannot get the range of motion you like, drop the weight so you do. Don’t deny you’re doing half-ass work.
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Do Cardio
If you have only 30 minutes to do either weights or cardio, do cardio. Why? I don’t like speed training with weights. Personal preference. And more rest usually equals more strength.
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Drink Coffee Pre-Workout
Only consume a caffeinated drink pre-workout. I don’t have a morning cup of regular coffee unless I work out after.
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Add Salt To Your Diet
Get plenty of salt from mustard, broth, etc. Salt doesn’t make me fat, it just makes me hold a little more water. It’s okay. No sodium equals lowered performance.
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Do Unilateral Moves
Do unilateral moves, usually first in leg training.
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Correct Any Muscle Pains
When you get pain somewhere or something doesn’t feel right, seek out the cause and work it out. For instance, trigger points or too tight muscle fascia.
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Know When To Indulge
If you want a treat, make sure you know the potential consequences and ask yourself if it’s worth it.Â
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Build Up Confidence
Always psych yourself up by telling yourself you’re strong even though you may not feel like it. Don’t acknowledge lack of energy.
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Think Positive
When at a restaurant, either order or pick out the best option and never fall into this mindset: “It will sabotage my efforts anyway, so why not eat it all?”
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Try Creatine
Use creatine and don’t mind the little subcutaneous water retention. It’s worth it.
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Manage Your Own Diet
Don’t eat six times a day because some people say you should. I eat three big meals and take pre- and post-workout BCAAs.
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Get Enough Sleep
Allow time for your body to change.
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Don’t Count Calories
Never count the calories you burn via weight training.
