Every time I write on this subject, I have to double-check my calculations because it doesn’t seem possible: at 46, who discovered the weight room as a skinny high school student, I trained almost every day for 32 years . years. Many of those years I’ve been training multiple times a day, so even by my corrective multiplication skills, that means I’ve done at least 15,000 workouts so far…
Why am I mentioning this? Because in those 32 years and over 15,000 sessions, I’ve made a million mistakes and learned even more incredible lessons. One of the most valuable truths I’ve learned is that what we do OUTSIDE the gym has MUCH MORE effect on our bodies than the time we spend inside the gym. Yes, of course training is important, but the best workouts in the world won’t help you create much physical change if you don’t use self-discipline for the other 22 or 23 hours of the day as well. So, this is not a workout article, but you might just learn a hack or two that can create a lot of positive changes in how you look, feel, and perform!
They’re not in any particular order of importance, but these 10 impactful habits and routines can hopefully help you create a stable and successful lifestyle:
REMARK: some of them have different levels of psychosis – how rigorous you really are depends on your goals and how serious you want to be in achieving those goals. If you’re laid back and not in a rush, you don’t have to be crazy and relentless in your diet and lifestyle. BUT, if you’re committed to finding your very best in the way you feel, look and perform as quickly as possible, then you’ll want to dial in all of that 100%.
- Sugar is bad: Want to look/feel/do your best? Do not eat or drink sugar. Sounds difficult, right? He is. But it gets easier the more you avoid it (like any addiction).
- Beer equals body fat: Sorry! I know, this one hurts – I like a cold beer as much as the next one. But honestly, our body doesn’t recognize it as consumable fuel and we store it as fat.
- Pre-programmed for dessert: Unfortunately, many of us are taught that we have to eat dessert after every dinner. This “pre-programming” becomes a very strong habit, which becomes our way of life. After we’re done with the salty/salty, we Pavlov’s dogs want the sweet! Of course, if you really want to create change, you can’t eat dessert (see #1). Here are some quick tips to combat this:
- Always have gum with you. Put a piece in your mouth after a meal – the sweetness will “cheat” your habits and hopefully satiate that craving.
- Are you in a place where you can brush your teeth after a meal? It’s even better at stopping the sweet craving than gum.
- Hungry or dehydrated: Sometimes our bodies confuse dehydration with hunger. Don’t just mindlessly snack – if you’ve recently eaten and you shouldn’t feel hungry, try drinking a glass of water and waiting five minutes. The water will do you good despite everything!
- Stretch more: Any good physical therapist will tell you that they would make a lot less money if more humans did this simple gesture every day. Focus on your hamstrings and lower back – being more flexible and springy will make you feel better all over – and help minimize those urges to skip a workout or two…
- Preparation is everything: This can be applied to many aspects, but let’s focus on nutrition. A few hours of grocery shopping and planning on a Sunday afternoon can mean the difference between a week of successful progress and a stalled week of “one step forward, one step back”. Get yourself a calendar, anticipate the week and plan what you are going to eat and when. It’s so simple. Last minute decisions are very rarely good for a fitness lifestyle.
- Bring your lunch: Sound lame? We do not care. If you really want to create change, you have to control your diet and your options. Bring everything – lunch, snacks, drinks, toothbrush… I know, I know – going out to eat at lunchtime can be the highlight of a long workday. But, I can’t tell you how many hundreds of restaurants my lunch box has been to. Sit down with your friends and eat! Don’t make fun of healthy eating, you can be discreet, but stick to your commitment.
- A fitness lifestyle can travel: Don’t give up your discipline or exercise just because you have to travel. Do your best to prepare and make good admissions decisions. And remember: ANY exercise is exponentially better than no exercise. Don’t compare a travel workout to your local gym workouts – move, breathe, sweat. You will not regress.
- Training partner? Maybe?: I’ve had a training partner for maybe 5% of the workouts I’ve done in the last 32 years. It’s not because I’m antisocial or elitist. I just have a crazy schedule, and frankly, I never take days off. You can have a fantastic sparring partner, and that’s great! However, if you depend on this person, your workouts can live/die based on their availability. That can’t be an excuse! You’re going to maintain your discipline no matter what, and you can’t let someone else’s schedule dictate yours.
- Be a pupil of your body: What works for him may not work for you. There are very few universal laws regarding “what is best”. We each need to listen to our bodies – if something hurts, don’t do it. If certain foods aren’t right for you, don’t eat them. Conversely, think about the activities and intakes that make you feel good! What energizes you, makes you feel strong and “hooks” you? Do more!
The absolute most important factor for a fitness lifestyle is CONSISTENCY. You need to create a self-disciplined approach to maintain your daily commitment. These habits become your way of life, and soon you won’t be able to live any other way!
