Lift Learn Grow Newsletter #6

In this week’s newsletter: the best ab exercises, dream-chasing & hard work
Hey <<First Name>>,

How’s it going?

This week I want to talk about consistency, specifically consistency of effort.

You see, working in the fitness industry and running I often get asked what it really takes to lose fat, build muscle, transform your body and change your life.

Now, don’t kid yourself here either because changing your body, really can change your life.

Sure, fitness is often made out to be about abs, picking up chicks and being strong but the reality is it’s much more about self-development, confidence and effort.

Let that sink in.

When people ask me how to do it, they often don’t want the details, things like calories and macros or regular strength training, they already know enough of this stuff. Instead, they want to know how to make it work, or perhaps why it isn’t working…

Without fail the answer is almost always “stay consistent” and “keep working at it”.

The thing you need to understand, to internalise and fully accept if you want to see progress is this, change is incremental, it builds up over time and creates results you never believed were possible BUT to get there you have to put in the work, consistently.

Consistency of effort towards a singular goal is the reason you’ll get abs, build lean muscle, discover new confidence and find a level of committed hard work you didn’t realise you were capable of.

It all starts with finding the right thing/s and then doing them again, and again, and again.

This means doing things like;
  • Not switching workouts every couple of months BUT focusing on training 3 times a week
  • Not trying new diets every week BUT focusing on hitting your protein and calorie goal daily
  • Not obsessing day to day BUT recording your daily weight and taking a weekly average
  • Not wishing to be at the end of your journey BUT accepting yourself as you are
  • Not comparing yourself to others BUT recognising the progress you’re making
Remember, consistent action brings consistent results.

Here’s what I want to share with you this week:

#1: This week’s new blog post, ‘the best ab exercises that really work’. In this post, we’ll look at the muscles and functions of the abdominals as well as what you really need to do to get them to show.

As an added bonus this article also includes a short ab workout you can do a few times a week to help build your abs. Get it here.

#2: This quote by Tim Kennedy; Everything I’ve ever wanted has always been, everything I’ve ever had, everything I’ve ever gained, every bit of who I am has always been on the far side of hard work.”

This idea that hard work is the currency you need to pay to achieve the things you want is something I really believe in. It’s so easy to say something is too difficult and pretend that the results you want are out of reach.
Yet by doing this, you’re only cheating yourself. If there is something you really want to achieve, whether it’s to lose 20 lbs of fat, build 10 lbs of muscle, learn a language or literally anything else, you need to work hard at it.
Nothing is given for free and nor should it be.

#3: This book by Paulo Coelho called the ‘Alchemist’, an absolutely beautiful story about self-discovery and following your dreams. It’s hugely popular the world over and is one of my most gifted books.

If you’re interested, you can learn more here. This is not an affiliate link and I have no investment in you getting this book other than the fact I think it’s a fantastic, valuable read. There is no pressure to buy.

#4: This blog post about weight fluctuation which shines a light on why when losing weight your weight will jump around day to day giving the impression that you’re not making progress even when you are. In this article we look at why this happens and what to do about it. Read it here.
Thanks for reading. If you want to support this newsletter send this link to someone else you think will enjoy it.

Speak soon,

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