How the concepts of Kaizen and Progressive Overload work together to help you destroy your workout goals!
In this post, we will provide you with information on how to reach your fitness goals much quicker, a workbook for you to print off and follow when you’re in the gym and hopefully we can light the fire within you and get you racing towards your goal.
For the first year of going to the gym, I bought all the products, all the supplements, all the magic pills, looked for the magic workout plan, trained like a mad man, watched all the Youtube videos and doing every sort of exercise trying to finally make some gains…you’ve probably guessed by now but I didn’t get very far. I was a lot less motivated than when I started, my pockets were looking considerably skinnier and day by day I was starting to firmly starting to believe that the gym ‘wasn’t for me’ and that the people on Youtube, Instagram and the Magazines were either born with special genetics or they were taking every steroid under the sun.
Then I came across the Stronglifts 5x5 program and it gave me new motivation for the gym, as it was promising a simplistic but proven method for putting on size, and adding considerable amounts of weight to all of the compound lifts (at the time I didn’t have a clue what compound lifts were…and they are the most foundational aspect of lifting weights, so if you don’t know, click HERE to be taken to a page explaining it for you.)
The basic ideology of Stronglifts is that you perform various compound lifts each session, and just add a small amount of weight each time (2.5kg x 10 sessions = 25kg heavier than when you started.)
If you were to do this over the space of a 6 months, to a year, to 10 years…constantly adding a tiny bit of weight each time, then you can do the maths and you start to realise that the people in the magazines and on the videos might possibly have been born with 1-in-a-million genes, or the more probable reason behind their success is years of consistent hard work and continuous improvement (Kaizen).
Just take Simeon Panda for example
It’s easy to forget that every master started out as a beginner, that Muhammed Ali once didn’t know how to throw a punch, that once upon a time Michael Jackson couldn’t moonwalk so stop looking for the quickest & easiest way to get shredded for the summer, and set yourself up with a proper workout plan, and consistently improve until you’re where you want to be - Be happy with where you are but hungry enough to keep pushing.
At the bottom of the workbook, we have put a section for you put your goal in, as well as a section to list all of the benefits of reaching your goal (Make the goal sound as amazing as you can, and all the benefits as powerful as you can) and over time, repeatedly viewing this every time you’re in the gym will gradually reprogram your brain over time to associate working out and being in the gym with taking you a step closer to your goal instead of just feeling sorry for yourself because squats and deadlifts aren’t as comfortable as being sat at home watching Netflix. This is what you want, you want to re-program your brain to stop bitching out and associating massive pain to being out of your comfort zone and working hard. Start enjoying pain and being uncomfortable and the whole world takes a different view and take it from me….the view is 100x better.
Some of the benefits of gradually improving the weight each session is that you will be lifting heavier and heavier weights but as the sessions go by, you seem to be progressing at the same rate and the weights that you were struggling with for months all of a sudden seem like nothing. Once you get a bit of progress and see it written down...you'll be hooked. The one thing that never gets boring for humans is progression. Humans are in their element when they are progressing at a task so make sure you're progressing at something like compound lifts that optimise your hormones in your body and change your body composition instead of becoming #1 Player in the World on Candy Crush or something else useless. The saddest reality is that too many people major in minor subjects. Never really taking hold of their life and progressing in the areas that bring the most fulfillments and happiness. People wait around for good things to happen to them, for that 6 pack to just appear, for that 6 figure passive income to just appear out of no where, for that beautiful lover to just fall out of the sky and worst of all, waiting for happiness to just slap them in the face. But you're not one of those people. Are you? You're a grinder and you know for a fact that you're going to reach your goal this time.
The biggest downfall for gym-goers is lack of motivation so make sure you have a goal that excites you so that you have the 'Why' next time you're nearing the end of your workout and want to call it a day. Motivation is a mindset which can be switch on at any time, you are as motivated as you choose to be. Are you more likely to be fired up with passion if you're focusing on that shredded body for the beach or how much leg day hurts? I'll let you decide the answer to that.
Bonus Action Tips
*Start doing a small set of squats every time you brush your teeth or some other habit thats already formed…build some extra discipline, burn a few extra calories and receive some of the many benefits of squatting daily. Start of small and make it tougher each day (continuous improvement)
*Do press-ups on waking up, not only will you be wide awake and ready to take the day by storm, but you will also get blood flowing to your muscles and you might even gain some strength in your chest. WIN-WIN-WIN (Where else in your life can you create WIN-WINS or even WIN-WIN-WINS)
To conclude, the world is out there waiting for you to grab it so don't be that person sat around waiting for good things to happen to them. Start by using this WORKOUT TEMPLATE and improve your physical shape and take a look round the rest of our website for different articles, resources and motivation
Let us know your thoughts and any suggestions for improvements in the comments.
If you’ve ever failed at losing that bit of weight or getting a bit bigger arms, then why not print off our FREE workbook, what have you got to lose?
If you’re confused about anything, email us or leave a comment on this post and we will get back to you, we love helping!