Tag Archives: consistency

Redefining Consistency

Consistency is a funny term that everyone seems to use in everywhich way possible, especially fitness folks. You can hear trainers say stuff like this all the time…

‘If you want results, well, you got to workout 5-6 days a week for 60-90 minutes a day and eat 6-7 small macronutrient balanced meals a day and do it consistently for the next 6 months.’

Guess what? He just handed you a big box of bullshit. Warm and toasty bullshit! You gonna take it? Maybe you should read this before you do.

Let me make it clear…

We don’t live in a boring world anymore. We live in a time that is so bloody amazing that I would hate to lose a single second just because I ‘have to’ do something. Thanks to technological advancements, we have plenty of time in our hands to hang with friends, go to a bar, chill at a cafe, take a farmers market stroll, jump off a cliff, go on a hike, bum around in the city, eat different foods, watch movies, explore various different countries, take a road trip etc etc etc! When life is so full of awesomeness why would I want to obsess over how I balance my macronutrients? And why would I ever want to do this 6 times a day? And to top that, I have to go to the gym 6 days a week? And worry about not missing a single workout session? If thats the only way to get in shape then I’d rather be pudgy and happy than to live such a sad life!

As far as I’m concerned, the good part of life is all about the ‘want to’ and never about the ‘have to’!

What is consistency?

Consistency is NOT doing the same thing over and over again.

Consistency is NOT planning every hour of every day of every week of every month.

Consistnecy is NOT being ready to give up a fun party/dinner/occasion in fear of ‘breaking the diet’.

Consistency is NOT skipping a movie ‘cos it interferes with your workout time.

Consistency is finding a way to get consistent results while living YOUR life!

In other words, it isn’t about what you do or how you do it. Its about what comes out of it! Consistency should result in small, continued and incremental results that cummulate over time to produce huge transformations and trust me, if you want real results that stick with you for life, you want to do it YOUR way. Not my way. Not his way. YOUR way!

How does this apply to you?

Since this is clearly not a one-concept-fits-all, we have different cases!

Case 1: I gots no time! My schedule is erratic! Can’t be consistent!

  • You cant afford to workout 6 days a week. Period. Find a trainer who can work with you and come up with a 2-3 days/week workout plan.
  • You’d rather spend the little time you get at home with your spouse and/or little ones and obviosly driving to the gym and back is not helping. Turn to bodyweight workouts. You don’t need fancy equipment to get in shape. Get a pull-up bar and you’re set. If your trainer knows his stuff (or if you find a good enough program) and you stay consistent on those 2-3 days a week for 20-40 mins a day, you will be a lean mean machine in a matter of a few months!
  • You don’t have the luxury of doing strength training and cardio and ab work one after the other. Club ’em together and make all your sessions metabolically demanding full body sessions by incorporating compound movement with very little rest periods in a circuit training fashion. This way, in each workout session, you work your entire body, your core are worked in every move you do and you burn tonnes of calories.
  • You absolutely dont have the time or freedom to eat healthy small meals every 2-3 hours. Check out intermittent fasting and find a plan that requires you to eat only once or twice a day. This will eliminate the food obsession and will even be forgiving to small nutritional mistakes/cheats you may commit on a daily basis.

Summary – Invest 80-100 min/week for exercise. Eat less frequently. Workout at home. Do compound bodyweight circuits. Track progress. Stay consistent.

Case 2: I’m a party animal yo! I live to have fun! Can’t be consistent!

  • Assuming workout frequency or time isnt an issue, look for a 2-4 days/week training program but still keep your workout sessions to under 60 min to stay productive.
  • Say you go out 4 nights a week. Factor that into your program. Make adjustments during other times. I have clients who enjoy their alcohol 3-4 nights a week and still progress just fine!
  • If you are ingesting too many calories for dinner 3 nights a week, embrace intermittent fasting and skip breakfast and eat a very small protein rich lunch on those days.
  • You, too, cant afford to count calories since you eat out too much. So be smart about it and find a nutritional approach that is more about quality of food than quantity. Such approaches are automatically protective against overeating and very satiating.

Summary – Factor your caveats into your plan – from dessert dependance to drunken dancing. Eat less when you’re at home and enjoy your food when you’re outside socializing. Track progress. Stay consistent.

Case 3: Fat ‘cos I’m poor! Can’t be consistent!

  • It is absolute BS that eating right is always expensive. Skip breakfast and lunch. Go to an all-you-can-eat buffet for dinner and pile on the protein and veggies and whatever else your workout/goals demand. Or buy in bulk, cook in bulk and freeze ’em for the week!
  • Protein supplements? Dont need ’em! Eat real food instead!  Running shoes? Don’t need ’em! Run barefoot instead! How can I squat without a rack? Don’t squat! Run stair/hill sprints instead! Workout gear? BS! If you’re working out at home, workout naked for all I care!
  • Gym membership? You don’t need one! All you need is one pull-up bar and an 8ft x 3ft piece of land and you are on your way to rippedville! Find stuff in the house that weighs something. Use those as weights for exercises like weighted pushups and presses. Get creative!

Summary – Be cheap. Be stingy. Eat one (or maybe two) huge meal(s) a day. Invest in the bare minimum equipment only. Embrace bodyweight training. Track progress. Stay consistent.

Case 4: I bust my ass and see no results! I have no motivation! Can’t be consistent!

  • Take a deep breath and tell yourself this ain’t 3rd grade and the scale ain’t your pointy nosed language teacher to judge you. Throw the scale out if its stressing you out.
  • Understand that you maybe doing things wrong or your current plan not might not be working for ya. Be open to making changes.
  • Keep the end goal in mind. Stay focussed. Make up your mind that come what may you WILL get there. You are NOT a mystery. You are NOT uniquely fat. You are NOT screwed for life. If a million other people can achieve what you wish to achieve, you can do it too.
  • Realize that, just like you grew taller at different rate than your buddy, you will lose fat at a different rate than someone else. Understand that (all) it takes (is) focus and patience and the drive to find what works for you.

Summary – Don’t let the lack of results demotivate you. Focus on the big picture. Make small but consistent progressive changes. Track progress during and after each change. Find what works for you. Stay consistent.

Case 5: I have no energy. Work is too exhausting!  Can’t be consistent!

  • Unless you’re a manual laborer, this statement ain’t true. And if you are a manual laborer with a physically demanding job, all you need to do is fix your nutrition (see Cases 1 and 3) and you’ll be fit as a fiddle!
  • Desk jobs are not exhausting. Sorry. Been there done that. You “feel” exhausted and drained. But its more mental fatigue than physical. Be smart about it. You are lazy and sedentary all day. So look forward to working out in the evening. Yes, its hard to make yourself workout when your brain is asking you just collapse on the couch. But your body wants the activity and will thank you for it.
  • If you are genuinely out of energy when you come back from work, then look into your nutrition. What are you eating all day? Why is the food (fuel) not fueling you well enough to get through your day? Are you eating enough? Are you getting enough nutrition?

Summary – Control your mind. Make exercise your release. Look forward to it. Look into your nutrition and eat more food/get more nutrition. Track progress. Stay consistent.

So guys, the point is to be absolutely certain to NOT follow the herd and try to do what everyone else is doing. The point is to find something legit and mold it to suit YOUR lifestyle. Being consistent is crucial… but customization comes before consistency!

Find what works for YOU. Always look for the bare minimum you can do to get the most benefit. Start there. Progress. Add more nutrition. Add more activity. Progress more. Stay consistent and with time you will work harder, eat better, progress faster and live stronger!

Peace.

The secret to awesome abs!

You are about 40 years old. You haven’t given a crap about your body for the last, well, 3-4 decades of your life. Suddenly, for whatever reason, you’ve come to realize that you are fat or overweight or unhealthy or unfit. You start a diet and/or a workout program. You lose a bunch of weight in the first week. Slightly lesser in the second. And a mere pound in the third. You freak out because 1 lb isnt enough for you. You change things up. You eat lesser. You workout more. You add in cardio. You do more abs. Nothing changes. You get frustrated, give up hope and get back to your old eating habits. The weight piles back on!

Familiar isnt it? For someone like me who deals with clients every single day, this stuff is a little too familiar. I get this from clients coming from other trainers and well, I get it from my clients too. Let me throw some light on this.

Firstly, let me make this very clear – fat gain doesn’t happen overnight and doesn’t happen for no reason. If you are overweight/obese that clearly means you that have been abusing your body via bad nutrition and/or lifestyle of mediocrity for a significant amount of time or you have some form of hormonal dysfunction (thyroid dysregulation, leptin resistance, insulin resistance etc.). So, irrespective, if you are gaining unplanned weight, something ain’t right and if this phenomenon continues, something is going to go wrong… terribly wrong. And for the record, I don’t care if your blood work is impeccable or if your fat doctor says “You are absolutely fine!”. Irrespective of your age, if you are 20+ lbs overweight and/or have a bunch of flab, you are NOT healthy.

Secondly, while you spent many years gaining the fat (and loved life while you did it!), you expect to lose the weight within a matter of weeks. I’m not telling you its impossible, but I will tell you that it is certainly unhealthy. You need to realize that your body is not a sack of potatoes. You cant just add in potatoes to increase weight and you cant remove potatoes to lose weight. Your body is a much more complex system. Anytime you start to lose weight, some bodily functions slow down or come to a complete halt and some others speed up. While this is definitely not to post to discuss these changes in detail, I’ll just touch on it by saying the reason you feel like Droopy The Dog when you’re leaning out is that as you begin to lose weight, due to less than optimal energy consumption, your metabolism tends to drop down to a freakin crawl. And as your mtabolism slows down, weight loss slows down, blood cholesterol goes up, energy levels plummet, libido disappears, sleep issues show up, hunger pangs become frequent, cravings seem like halucinations, headaches occur too much too often etc etc etc.

If this is the case, then what can you do if you have 30+ lbs to lose before your abs show? Have you caused irreversible damage to your body that it wont ever let you get to that dream physique of yours? Well, no! There are plenty of people who seem to be able to do it and that should mean it is absolutely possible for you to do it right? Yes! But how? Well, there is a secret! And being the awesome guy that I am, Imma share with you that secret!

In order to help you understand the greatness and criticality of this secret, I’m going to want you to think about bodybuilders. Why? Because they are the leanest people on earth and we can definitely learn a thing or two about fat loss from them! The guys are huge but still walk around with 6-7% bodyfat while still being able to perform some pretty awesome feats! So what is the secret?

Is it diet? Do they all eat the same diet/foods?

Well, no. People have grossly different tastes and range from almond butter lovers to quinoa crazies! Some folks eat high fat while some others prohibit any kind of fat in their diet!

Is it animal protein? Are they all meat eaters?

Definitely not. Tonnes of vegetarian/vegan guys and gals out there are are super lean and mean!

Ummm… supplements? Do they all consume the same secret supplement?

Again, no. From fat burners to mass gainers to steroids to good ‘ol meat and veggies, these people rely on different sources for their micros.

Its gotto be exercise! They all have similar workout plans! Right?

Nope! Not in the wildest of your dreams are all these awesome people doing the same workouts and hiding from you.

And no, its not the acai berry or any patented whey powder or magic intermittent fasting or sprinting or prowler pushing or anything that you may think it is. What is it then?

It is consistency!

I’m sorry if you were expecting some magical workout or some miracle berry, but this is the sane and simple truth! One can take a million stabs at bodybuilders, but one thing they’ve made themselves synonymous to is consistency! Sure genetics play a part, but no one suddenly woke up to six pack abs or randomly ran a sub 10 sec 100m sprint or squatted 400 lb by chance! These guys train like their life depends on it and are more loyal to their diet than to their wives!

You might have the world’s best diet and the most effective workout program and the greatest trainer and the most badass training equipment… but you got nothing if you don’t got consistency! That is, my fine folks, the secret… to everything!

So…

Anytime you freak out that results are stalling…

Anytime your cravings get the better of you and you find you convincing yourself that it is OK to break…

Anytime you feel all this is not worth it…

Anytime you talk yourself into believing ‘I am happy with the my current results’…

Anytime you realize you are getting greedy and wishing for too much too fast…

Anytime you come up with a hundred reasons to whine…

Tell yourself this one thing…

Stay the damn course! ‘Cos when you make it to that finish line, I swear to God, you will have a million reasons to smile!

In the next few posts, I’ll talk about what consistency really is and how you can make it work for you to reach your goals. Trust me, it is not the boring ‘eat clean and workout 4 days a week without fail’ nonsense. I understand consistency too well to waste my time and yours by writing such meaningless crap. My definition of consistency is different and is something I’m sure you’ll be able to embrace!

Adios until then folks!

Peace.

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