Everything works

That’s right. Everything. Going for a jog, it works. Swinging a kettlebell, it works (damn right it does). Heavy deadlifting, light deadlifting, even an aerobics class. It all works. At least for a while. You’ll need to change things (going longer, faster, heavier,…) to keep it working. Of course, not everything you do will work for everything.

Dieting is central

I admit I didn’t pay real attention to it until the beginning of this year. Never seemed to need it. I’ve always been kind of lean-ish, and at other times I worked out so much I didn’t really need it, I simply burned everything I put in. Of course, I didn’t really build any muscle nor got the gains I should’ve (hindsight truly is 20-20). Now that I’m paing attention I’ve built more muscle and strength at a pace I didn’t before. I’ve also been recovering better.

There’s no need to get married with a style or tool

I used to be very… let’s call it religious (nothing against religion). At first, it was all about the bodybuilding, then it was all

about sports, the it was all about heavy lifting, followed by kettlebells. In reality, this is a waste of time. You should do what’s best for you and your goals and needs. Right now I’m focusing on bodyweight skills and strength, with some light cardio put in the mix. In about 3 months I’m going to merge kettlebell endurance with bodyweight strength and skills. There will be compromise, but I’ll be better for it.

A little every day goes a long way

I’m a big fan of high frequency training. Actually, I believe it to be, if you can manage it, better. But I do mean a little. Going balls out every day takes a lot of recovery and it will probably be too much. I mean, a little every day. Don’t go anywhere near failure.

Your body has the ability to adapt to everything

The human body is, by far, the most sophisticated machine in existence. And it has the ability to adapt to most things. Just take it step by step, in small increments, and you’ll be fine.

Eat healthy

Eating healthy is the best way shake the extra calories. These are whole foods that will satisfy you a lot more than regular crap. This way, less food, fewer calories will go a longer way. You’ll also get most of your nutrients that way. Just hit your macros and you’ll be fine. Also, don’t be afraid of eating some crap now and then (but not often).

The best program is the one you enjoy doing

This one’s basic. Working out should be something you enjoy, even look forward to (you would be, after all, improving your health). As I said, everything works. Find something that’s a right fit with you!

There’s no such things as an overnight success

We’ve all seen amazing transformations online. We all like getting inspired. But this doesn’t happen over night. The one thing all of these cases have in common is that they worked day in and day out, powered by motivation or simply punching the clock. They ate right, they trained right, they had the right mindset. Even cases fueled by pharmaceutical substances had to work at it. There’s no such thing as a magic program that will put you 20 kg of muscles while lowering your bf to single digits and making you nimble as spider-man. It simply won’t happen.

What to get that success? Read the next item then!

Small milestones

You should have a long-term goal: getting healthier, looking better, etc. But the best way I found to stay motivated is through small milestones. Shorter term, definite goals to be achieved between a month and three. My magic number is 6 weeks. Take small steps to your long-term goal. How to do it? Define what your goal means (what’s getting healthier? Is it being leaner? Reducing your resting heart rate? Probably a combination of things) and think about the milestones you should hit for it. One or two things with every 6 week challenge will work well.

Check out Nerd Fitness’ 6 weeks challenges. It’s where I learned about this, and I’ve been better for it.

Motivation is not what’s cracked to be

Sure, motivation pics will send a surge of energy and get you off your ass once or twice. But truth be told, it’s not motivated people who get it done. It’s the people who are focused on their goals and know that they’ll have to work smart and hard to get them, even when they don’t want or feel like it. Sometimes you have to tough it out. Believe me, if they haven’t come yet, they will.

Of course, this is not all I’ve learnt (I hope) but I think these may be the most important I have. What about you? What have you learnt in your training years?

Motus Virtute