2 Steps for the Best Results at the Gym

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Getting results from a training program is actually a simple process.

It is not easy but it is simple.

The idea goes as follows: use a program that fits your goal and rock that program. Emphasize the second part.

A lack of execution on the second part is how fitness goals meet their demise.

I hate when friends or co workers (not at the gym) ask me for a program to lose weight, build strength, or anything really. 

I am usually open to giving people help instead of being the guy that says “well people normally pay for that kind of advice so go pound sand.”

But before I use my time to give any advice, let alone design a program, I try to qualify people on the spot.

I start asking questions about how often they train, what they eat, do they sleep, are they partying all of the time, etc.

If they get past this part and I like their efforts to this point (I usually don’t) then I ask them to do something and bring it to me. This can be their current program or a diet plan.

The purpose of this is not to be a pain in the butt or fill some need for everyone to think I am awesome.

My main purpose is to figure out whether or not this person is going to do the program I design.

Someone that cannot write down three days of normal eating and bring it to me, probably is not going to follow a whole program.

On a similar note, giving someone a program of things that they hate is not a successful strategy.

The best program for anyone is the one that they are going to complete. 

Take a runner for example, is telling them to never run and only lift weights going to be a realistic program? Not even close.

This can go for nutrition as well. If someone hates broccoli, telling them to eat it anyway is a step in the “I’ll start my diet some other time” (aka never) direction.

Yes, there are going to be parts of lifestyle change that are uncomfortable. That needs to be accepted and overcome.

Making the tough parts of change as bearable as possible is important for success.

When choosing a program to do ask yourself a few questions.

Do I have the means to complete it (time, equipment, etc.)?

Am I going to do 90+% of what the program says?

If the answer is no to either of the above questions, then you need to modify or replace your plan.

When objections arise before you even start, there is almost no chance that the commitment will be there. Without commitment, there are no results.

Executing the program

The plan is set. It is realistic and you are excited to do it.

Now it is time to give it your all.

Follow the program and challenge yourself on it. See what you are capable of.

Be the person that looks to maximize their efforts. Choose heavier weights, try to cook a new meal, try just a touch harder for 5 seconds of a circuit.


People who see the best results are the ones breathing heavy after the warm up and grinding out sets in the weight room.

Challenge time:

1.      Find any program, good or bad, related to your goal that you want to do.

2.      Finish it the whole way. Don’t skip anything

3.      Enjoy the results that you get from committing to the process.

4.      Repeat with a new program for the same goal

It is not surprising that people struggle to commit to the gym. It can be uncomfortable and intimidating, but it does not have to be.

I want it to be empowering, confidence boosting, and enjoyable.

There is a quote floating around that goes to the effect of “plan the hunt, hunt the hunt, discuss the hunt.”

Do not forget to hunt the hunt the best you can.