Recently you’ve received a brief overview of the four components of fitness: Weight training, cardio, nutrition and motivation. Starting in the next article you’re going to get an in-depth look at the weight training aspect, where you’ll learn all about the different exercises you should be doing, what kind of weekly routine you should create and much more – basically, you’ll learn everything you need to know about getting strong AND ripped.
But before we jump into that topic, you’re going to learn about something else. Specifically, how small changes produce BIG RESULTS
I hinted at this before in the cardio-overview post. Basically, you shouldn’t incorporate every single thing you learn immediately. In other words, you don’t want to radically change your lifestyle overnight.
There are two reasons for this…
You’ll burn out. If you go from being a couch potato to the king of the gym – plus changing your nutrition habits radically too – you’re going to burn out really fast. And yet that’s exactly what most people do.
That’s because when you make a decision to get healthy, you want to go 100%. You want to give it your all. And you want to see big results, fast, which is awesome but you might be tempted to immediately strip down your diet to 100% clean eating, count every calorie and create a cardio and weight-training routine that even an Olympic athlete would have a hard time following.
You CAN do this – for a while. You’ll be super-motivated so it won’t seem all that hard. You’ll even be proud of yourself for being so disciplined.
The thing is, that’s a pretty dramatic lifestyle change… one that’s hard to keep. You might run into problems with overtraining and ultimately getting burned out.
You’ll plateau with nowhere to go. The second reason not to make a 100% lifestyle change in a short period of time is because your body is remarkably adept at adapting to your exercise and nutrition routines. This is actually a survival and efficiency mechanism, where your body slows down your metabolism so that you can do more work using less energy.
That’s good if you’re starving, but not so good if you’re looking to trim the fat and gain muscle.
So here’s what you need to do:
Make small changes that produce results. If your body adapts, make more changes… and so on:
Hereâs an example:
- Clean up your diet but don’t worry about calories. You can fiddle with calories and macronutrient levels if you plateau down the road.
- Do cardio three times per week for 20 minutes per session. Later on you can try high intensity interval training (HIIT). And you can always boost the intensity, duration and number of weekly sessions.
- Start with an upper-lower-upper-lower weight lifting routine. Later on you can focus on one body part per session.
Start making healthy changes one step at a time. As each healthy change becomes a comfortable habit, incorporate another healthy change. Doing so keeps your body guessing, which keeps your progress. And you’ll avoid overtraining and burning out in the process.
That’s it for this time. Next time Iâm going to start showing you all the ins and outs of weight training! Stay tuned