High Volume Training

This principle applies universally—whether it’s the frequency of your workouts, the number of repetitions you perform, or the long-term dedication to a healthy lifestyle. Each time you hit the gym, you’re making an investment in your fitness. The more you invest, the stronger your foundation will become.

Think of it as building a fitness bank account; every drop of sweat adds up. By consistently lifting weights and pushing your boundaries, you develop a robust level of strength in both your muscles and nervous system. This foundational strength allows you to bounce back even after setbacks, such as illness or missed workouts.

You probably already understand this: achieving results in any area requires significant time and effort. Those with the most impressive physiques are often those who have dedicated years to their training. Commit to the process, put in the reps, and stay dedicated until it becomes a permanent part of your life.

Having a Compelling "Why"

To truly transform your health and physique, it's essential to have personal reasons driving you. When motivation wanes, revisit your "why." Reflect on what makes your health transformation significant to you.

Consider these motivating factors:

• Engaging in activities that bring you joy, like sports or hiking, which require good health.
• Being a positive role model for your children, inspiring them to adopt a healthy lifestyle.
• Cultivating self-confidence and the energy to live life fully.
• Maintaining strong mental health.

Whatever your reasons, they need to resonate deeply with you. Remember, this journey is for your benefit!

Photo by Nigel Msipa on Unsplash

Enjoying the Journey

If you find the journey to a healthy lifestyle unenjoyable, it's unlikely that you'll stick with it. I've seen clients who associate fitness with discomfort, which leads to resistance. Our natural inclination is to avoid pain, so if exercise is synonymous with hardship, success will be elusive.

Even if the thought of working out isn't appealing, strive to push yourself enough to experience the rewarding rush of endorphins. Ideally, you’ll reach a point where exercise becomes something you look forward to rather than dread.

If weightlifting or running isn't your thing, find an activity you enjoy—whether it's swimming, basketball, or boxing. The key is to incorporate regular physical activity into your life and to learn to enjoy it.

A Holistic Approach: The 90/10 Rule

You cannot lead a sedentary lifestyle and expect to achieve optimal health. While being active is crucial, it only constitutes a portion of your overall wellness.

Roughly 10% of your results will come from your gym efforts, while the remaining 90% will stem from your daily habits outside the gym, including:

• Nutrition: Focus on both the quality and quantity of your food based on your body type and goals.
• Rest and Recovery: Ensure you get quality sleep and incorporate recovery techniques like massages or stretching.
• Lifestyle Habits: Avoid excessive alcohol and drug use, spend time outdoors, and maintain a supportive social network.
• Mental Well-being: Develop stress management strategies such as meditation or seeking professional help when needed.

Your overall health and wellness are interconnected. You cannot offset a poor diet with exercise, nor can you compensate for detrimental lifestyle choices through training. Every action impacts your well-being.

If you're beginning to prioritize fitness, that’s fantastic! Use this newfound momentum to explore other aspects of your health, allowing positive changes to build on one another.