How to Avoid Procrastination

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Photo by Kevin Susanto on Unsplash

Do you struggle with getting to the gym? Struggle with eating right? When it comes to food prep do you fall short?

Fitness isn’t easy. If it was everyone would be in great shape right? But good things take work. What does come easy is procrastinating. So how do we avoid the procrastination?

First off, don’t delay when it comes to working out. When your alarm goes off, don’t hit snooze and lay in bed. Set your phone across the room, jump up and go. If you are going after work, don’t come home and get comfortable. Walk in, change, and then go.

For your food, you’ve got to make it a priority. Don’t wait until you have time to grocery shop and prep because it won’t happen. Plan a time for it on one of your days off, and go after it. Go shop, and then as soon as you get home prep everything.

Having your food on track, will help keep everything else on track because you will feel like you are making progress, which will help with your workouts.

Drink water. This seems like it has nothing to do with staying on track, but as you drink lots of water, you will feel healthier, and your mind will feel like it’s accomplishing more.

Don’t skip days. If you start skipping days it will become easier and easier to skip days. So don’t allow yourself to get lazy. Stay focused, stay hungry, and stay determined.

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Targeting Muscles

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Photo by Victor Freitas on Unsplash

So there’s that one muscle group you want to be larger but you are just not seeing the result that you are looking for. I’ve been there. Before I dive into what you can do to solve this dilemma, let me briefly describe what the compound effect is. It’s when you spend a small amount of time on something every day and over the course of months or years, drastic results happen. It’s the fact that you are doing something however small over a long period of time.

So what does this have to do with targeting muscles? Everything! If you are working out regularly and you can’t get that one muscle group to grow more it’s time to take it one step further.

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Photo by Alora Griffiths on Unsplash

The first step is pick two intense workouts that target the muscle you want to focus on. It could be an exercise you know, or even better find a new one online. Don’t pick your favorite ones or the ones that are easy, instead pick the ones that you hate because they hurt.

Then at the end of every workout perform three sets with each of the two exercise you picked. Regardless of what muscle group you are working out. Do these every single day at the end of your workout.

Over time, just these two extra exercises that you are pushing yourself to do when you are already tired will have amazing results. Don’t expect to have results over night or even in a month. Remember this is the compound effect. Little changes with huge impact over the long haul. You can learn more about it in this week’s podcast.