Who this post IS for:
- Those who want tips on achieving their fitness goals in the simplest ways possible.
Who this post is NOT for:
- Those who… actually, just Erik Bragg. You lucky SOB, this isn’t for you.
04 – 08 – 19 – 27 – 34 : 10
1 piece of paper.
2 dollars spent.
12 (correct) numbers.
And boom- you’re the winner of 1,500,000,000 dollars.
Well… only $930,000,000 if you choose to take the instant cash payout.
And actually, that becomes roughly $500,000,000 after taxes (depending on your local tax laws).
But still, it’s a giga-fuck-ton of cash.
And as such, it comes with some equally ridiculous dreams.
Just imagine it.
- Purchase the New York Knicks and sign yourself as the starting point guard.
- Pay Will Ferrill and Kevin Hart to do a movie starring… the three of you.
- Buy a castle in your hometown, each night having a fireworks show, and blasting those 12 numbers up into the sky in a glittering display of narcissism.(my favorite)
The possibilities are infinite.
But whatever it is that you managed to dream up, only one thing remains absolutely consistent person to person.
That you did, in fact, dream.
And therein lies the most phenomenal aspect of the lottery, the ability it has to cause an entire nation to be hopeful, to romanticize with the idea of a better life, to conjure up our wildest dreams.
And that feeling resonated within most of us.
At least until that fateful Wednesday night at 10:59 p.m when this guy (apparently) won:
The fucking caveman from the Geico commercials.
Suddenly, my dreams of late night rendezvous with Egyptian princesses (note: plural) and Madison Square Garden Glory came crashing down. And just like that, I was back in the real world.
Ironically, at this point in the year, we are stumbling upon a nearly identical stretch of time.
Just two weeks ago we all entered the new year with a similar feeling as we had when we bought our powerball tickets. One full of dreams and an overwhelming sense of hopefulness.
Maybe you wanted to lose that freshman fifteen… err… 50.
Maybe you wanted to finally see your abs.
Or maybe you just wanted to stop feeling like ass all of the time.
But now, just two weeks later, many of us are struggling to achieve those predetermined dreams. And just like our powerball-inspired fantasies, everything seems to be crashing back down to earth.
This time though (as opposed to your chance lying with 6 rubber balls) luck is on your side, and your success is up to you.
To help with that endeavor, I contacted 8 of the best fitness coaches on the entire planet to give you some tips. Not just any tips, but the one tip they consider to be most important in regards to long term fitness success.
Maybe you can’t win the lottery.
But here are a couple tips on how to change your life anyways.
Don’t Attempt to Rush Results.
When you begin in the world of fitness, it’s important to be mindful of the big picture. And it’s important to be cognizant that you want to make a permanent change.
Nearly everything “stupid” you can do stems from the fact that we want results now as opposed to investing in the process. Some diet too hard and lose muscle, others bulk too hard and gain fat, and others get frustrated and program hop. Which is the biggest cause of someone “spinning their wheels”.
But spending your time constantly wishing to have better results will leave you frustrated and dejected. Real change takes time. And you will need to have patience to get there.
Fall in love with the Process.
Fall in love with small steps in the right direction. Everyone, including more advanced athletes, gets way too focused on making big leaps in performance over a short time. That sometimes happens, but it should be thought of as a positive side effect of consistent gains over time.
Ninety-five percent of the improvement you make in your fitness journey is going to be in small, incremental jumps. Sometimes, it might be adding one or two reps to an entire workout, or just improving your form a little. The people who figure this out are the ones who almost always do the best over their careers.
Go for continuous, small progress and good things will happen.
Seek out Guidance.
Don’t be afraid to ask for help.
Many professionals have networks of people around them from various disciplines to help them improve. You don’t have to know everything yourself, and reaching out to other successful people about their specific skillset and how it can apply to yours is infinitely better and easier than trying to slog it out on your own.
Prioritize What Happens Outside of the Gym.
One of the biggest mistakes people make is focusing too much on what happens in the gym, and ignoring what goes on outside it.
Lack of sleep and poor stress management will negatively impact your results just as much as a poor training program or a poor diet. If your sleep and stress are in check, you’ll be able to train harder, recover better, be at a lower risk of overtraining, and literally everything you do in your training and diet will be more effective – you’ll have an easier time building strength and muscle while minimizing fat gain in a bulk, or losing fat while sparing muscle and strength in a cut.
Getting the best results isn’t just about 4 hours in the gym and 2 hours prepping meals each week. It’s about giving your body the right environment for growth 24/7, which only happens when you (to use a scientific phrase) chill the fuck out and spend plenty of time between the sheets.
Chase What Excites You
My biggest thing would be to OWN your fucking shit.
Don’t let people tell you what you should look like or strive to be.
You wanna look like Brad Pitt from Fight Club?
You wanna look like Arnold Schwarzenegger?
More power to you.
You gotta do what you want – don’t let others dictate what your goals should be.
Have a Plan
In fitness, as well as most every other aspect of life, I tend to see a lot of amazing people “floating” through, almost wandering with no direction. Generating a plan has several benefits that are absolutely crucial.
- Having a plan keeps you from guessing.
Playing the guessing game usually ends up with countless cases of trial and error. Knowing what you are doing and when to do it will keep you from wasting time. If you’re not sure of what to do, there are professionals that can easily help you with this.
- Having a plan keeps your from plateauing.
Knowing what your plan is over a set amount of time gives you a starting point and goals to achieve along the way. If you aren’t achieving those goals, the plan allows you to recognize that and make objective decisions to counter your plateau, rather than spinning your tires and wasting your valuable time.
- Having a plan keeps you motivated and accountable.
If we’re talking strictly fitness here, generating a plan means that you know what you are doing and when you are doing it to reach a goal at a certain time. As an intellectual being, you know that if you don’t stick to that plan then your goal is going to be postponed and you aren’t likely to reach said goal in the desired time frame. That fact, in itself, will keep you motivated to not skip the gym, to not skip a meal, and to not waste a good nights sleep.
Having a plan is definitely a major key to success.
Achieve Small Wins
In today’s world where habits and routines are the hot item in fitness, it makes sense for those to be the basis to long term success. After all, we’re nothing more than a walking ball of habits. But creating those habits isn’t exactly easy. That’s where little wins come in.
When we think of long term success, whatever that is, it’s typically a massive win. Our own personal Super Bowl. But the Cowboys didn’t win 5 Super Bowls by playing one big game a year, and neither will you.
Success and winning is a culmination of thousands of little wins stacked on top of each other. And that’s exactly what I like to do. I like to spend every single day trying to win as much as possible, and as small as possible. From eating something green at every meal, to lifting rep 8 when I want to stop at 7.
Those little wins don’t make a massive difference at the time, but over time the compounding effect of those wins is magic. You build momentum, you build confidence, and when you fail all you have to do is start searching out your next little win.
There are absolutely no absolutes
Despite most statements and articles, there are no absolutes in training or nutrition.
- You must do the big three, deadlift, squat, and bench, bro.
- If you don’t squat ass to grass, you’re a chicken-legged chump and have no shot at getting big, and strong.
- You must drink a post-workout shake or your workout will be wasted.
Sound familiar? I grew up reading “absolutes” and while most things are well pointed and awesome advice, life is far too chaotic for absolutes to true.
There is no absolute best way for everyone—you have to find what works for you and get awesome at it.
You might not be able to squat ass to grass due to a pre-existing knee injury. Or different bony hip anatomy. Or you lose core integrity below parallel, forcing your spine to flex and round, potentially causing severe injury.
Or you might have better discipline with your nutrition using intermittent fasting than six meals per day.
See what I mean?
There are no absolutes, period.
Find what works for you within the constraints of your body, your discipline, and your abilities, and get world class at it.
There it is.
Eight world class coaches.
Each giving their most important tip for long term success.
And while some answers were shorter, and others much longer, there was one aspect that remained consistently prevalent.
They were simple.
The best coaches on the entire planet and there were zero complicated numbers, no fancy words, and a complete lack of complexity.
You shouldn’t be.
When starting a fitness journey, many people get too caught up in finding the “perfect program” or the “best diet”. They want numbers and formulas and fancy case studies. But in the false pursuit of these things, most only find a severe case of “paralysis by analysis”. Simply meaning that admidst all of the options, most fail to take any action.
These people failing before ever giving themselves the chance to start.
The fitness industry’s dirty secret is that at a basal level… this shit really isn’t that complicated.
- Have a plan.
- Be mindful of your choices.
- Stay Consistent.
- Take it one day at a time.
Your fitness journey may be scary but it shouldn’t be complicated.
Honestly, I’d even dare to say that it’s so simple a caveman could do it
But maybe that is offensive.
After all, this guy just won the lottery.
Enjoy This Post? Then You'll Love This.
Enter your email address below and receive your FREE copy of our eBook, "The 4 Secrets to Fat Loss Success". Lets get you shredded. For good.