I see so many people join the gym at the start of every year thinking they'll be in amazing shape by the summer. These people are usually nowhere to be seen come March because they end up realising how long this process takes. Don't plan to be in shape for this summer; plan to be in shape for the one after.
Rome wasn't built in a day, but it was worked on every single day, for a really long time. Whether it's through diet or exercise your health is no different, it needs to be worked on every single day.
I've been exercising consistently for 6 years now but I didn't make any significant gains for the first 4 years.
There are 3 reasons for this:
Firstly, my main reason for exercising was my mental health. I hated my job at the time but I knew that no matter what, I always felt good after a workout. This was how my habit started; I'd always workout after work to make myself feel better about my loser life.
Secondly, I tried and failed multiple times in my youth to bulk. In hindsight, I didn't try hard enough and I didn't have a good enough reason to commit to trying hard enough. Your why is so important because when you have a good enough why, failure is not an option. Instead of finding a good "why" I chose the victim option. I decided to believe I was incapable of ever building considerable muscle. And whether you think you can or you can't you're right.
Thirdly, media and Hollywood planted a negative idea in my mind about the type of guy that was jacked. The stereotypical muscle-bound alpha male gym bro - a stereotype that's been around for decades. You know the type: bulging biceps, chiselled abs, and a confident swagger. They're often seen as intimidating, ego-driven meatheads who are more interested in flexing in the mirror than anything else. I didn't want to be that guy. I took pride in not being that guy.
That was until I heard about all the health benefits of having muscles. I won't go into detail here, but it's essentially the body's armour.
If you want to live a long and healthy life, then you need muscle to protect you. Falls cause the most deaths in old people, is that how you want to leave this earth, falling over?
Unless you're falling while trying to save someone's life in a selfless act of heroism, falling to your death is not a noble way to go out.
Turns out these meatheads were on to something all along though. And at the end of the day, stereotypes are just useless rules society puts on us. I've met plenty of meatheads who are the complete opposite of the obvious stereotype. People are way more complex than the world would like us to believe.
With health and longevity acting as my why, I had a meaningful reason to bulk again and I decided to give it another go. I had already developed the habit of training consistently, so it was fairly easy for me to make the adjustments needed to pack on muscle.
Your meal plan and workout plan are the biggest components of this process. Get those 2 things dialled in, and you'll be half way there.
My meal plan was focused on protein intake and consuming high quality calories.
This means no processed garbage.
My workout plan was focused on weight training 3x a week, I worked out everyday in some capacity but 90% of my results came from those 3 days.
You can get amazing results just by training with enough intensity 2-3 times a week and walking 10,000 steps a day. Enough intensity means going close to failure with every set.
I know there's a lot of conflicting advice out there but I've been there, and I've figured out what works. And it's not some crazy, complicated plan that only works for a select few. It's actually pretty simple.
If you can stay consistent and delay gratification for as long as it takes, you will see results. This applies to anything you want success in. Long term thinking and delaying gratification are the foundations to any kind of success. I know it may not sound glamorous, but trust me - it works.
Whether you're trying to shed some pounds or pack on some serious muscle, this guide has got you covered. I'm giving you the tools you need to unlock your body's full potential and become the strongest, most confident version of yourself.
I'm not gonna lie, it's not gonna be easy. But if you're willing to put in the work and stay committed, you'll emerge from this journey feeling better than ever before. So, if you're ready to take the first step towards a stronger, healthier you, let's do this.
Always remember, you were born to be the anti-hero of your story.
Free your outlaw.