GYM RESULTS IN HALF THE TIME
Date: September 13th, 2023
Read Time: 2 mins 4 seconds
A Habit is a settled or regular practice that is especially hard to break. Habits can be big or small and control part of your life or the whole.
A Micro-Habit is a small habit that when applied can have a big impact. It is a product of being functionally lazy. I have found that when developing micro-habits in your life, it is much more sustainable for long term success than trying to change your most dominant habits.
The most important part of starting a healthy lifestyle is to not overwhelm yourself. For example, with trying to incorporate new positive habits all the while attempting to break bad old habits. The best example is New Year’s Resolutions each year. Everyone tries to change all their habits in the first week. For example,
Eat NO bread
Eat NO sugar
Drink NO alcohol
Exercise 4x/week
Do cardio 3x/week
The Start of the Journey
When you first embark on a healthy lifestyle journey, you have to focus on what you can add into your life to help improve your health. The problem here is the mindset is fixed on eliminating from your routine and that can have a detrimental effect on your stress levels.
After a few weeks, you hit a plateau that you have not primed the body to handle properly. One day of cheating on your “diet” and you continue to say to yourself, “I will just start again next week!” Then you begin to binge on the weekends and you build bigger plateau for yourself come Monday.
According to a study in the European Journal of Social Psychology, Phillippa Lally and her research team concluded that it takes more than two months before a new behavior becomes automatic – 66 days to be exact. Furthermore, the best way to break an old habit is to form a new one. With that being said, fixing the mindset to adding Micro-Habits into their day instead of trying to break old habits is the best way to go.
This Week's News
I wanted to use this weeks newsletter to introduce you to the my YouTube "Program Design Series." This series is going to introduce you to those micro habits within your training at the gym to ensure that you are getting your highest return on investment with the energy put in.
Your schedule is probably already at capacity so incorporating these efficient principles into the gym will allow you to have more time outside of the gym to focus on other priorities in life.
This this week I released two short videos:
"How to Use Supersets in the Gym to Maximize Results"
"How to Unlock your Workout Potential | Squatting for Beginners"
The series will introduce you to principles and methods of training design developed through years of training with Professional Athletes, Olympians as well as the General Population.
Enjoy the Training and I encourage you to share your experiences this week on how your training changed from implementing these techniques.
