TAKE CARE OF YOURSELF, FIRST.
Have you heard the saying, “you can’t pour from an empty cup?” This idea is key when it comes to getting results with your training. Our bodies are hard-wired to achieve the number one priority for every single one of us… SURVIVAL. Yep, this comes way before healing and repair, muscle gain, fat loss, fertility, energy creation and happiness (in no particular order).
If we’re running on empty (and maybe a few too many long blacks), performance and body composition changes become very hard to achieve as these changes require resources, fuel and nutrition that a lot of us just don’t have access to.
TAKE ACTION: Get your basic health needs right first. Start with sleep, stress management, nourishing food and some rest and recovery time. Without these things, you’ll be expecting your body to make changes that aren’t a priority.
We bang on about this one, but it really is the not-so-secret weapon when it comes to getting the results you’re after. Why does the RESET nutrition program work? Why do top athletes follow a training plan? These force you to be consistent.
Consistent training and consistent nutrition will lead to a consistent stimulus and the ability to create change. The magic really happens when you realise the gold in this principle and can apply it to all areas of your life – take regular action towards your goals and you’ll be amazed at what you are capable of.
TAKE ACTION: If you’re not getting the results you want, ask yourself the very important question – “Am I taking consistent action to achieve them?” If you want to change your physique or improve your fitness, are you getting to the gym 3-5 times per week? Reserve your classes, speak to a coach about formulating the best plan for you and then show up and do the work. Give it time and reap the rewards.
Consistency is a big part of the picture, but how you progress your work is an important factor in getting results.
Progressive overload is the gradual increase of stress placed on the body during training. If we roll back around to the primary goal of survival, progressive overload is a way of telling the body that it needs to adapt to the stressors in order to survive. It needs to get stronger, faster or more efficient. It needs to build more muscle fibres, more connective tissue, an ability to carry more oxygen or new communication pathways to service new movement patterns. The human body has an incredible ability to adapt, but it won’t use up resources to do so unless there’s a need.
TAKE ACTION: If you’re taking the time to get to the gym or work with a trainer, make sure you understand your progression and this means knowing what weights you’re lifting, how hard your working and how you’re moving. Whether it’s a change in your forward fold (can you get any closer to the floor?) or the amount of weight on your barbell in a back squat, know how you’re adapting to stay on track, excited and moving towards your goals.