5 Tips to Ensure Better Results

Improving the way you look and feel starts with commitment.

Getting into better shape doesn’t have to be difficult. You don’t necessarily need to run suicides or do hill sprints everyday to lose weight, just as you don’t need to squat and bench five times a week to get bigger. You do however have to be consistent.

Being consistent requires not just having guidelines, but sticking to those guidelines regardless of the circumstances. It means eating well, exercising regularly, and doing a few additional things to put you in the best position possible to achieve your goals.

Below is a list of those “additional things,” that when done consistently, will help you look, feel, and perform better, whether you’re a pro athlete or just someone looking to get in the best shape possible.

1. Drink a protein shake as soon as you wake up

There’s rarely an excuse to not eat enough. Between the 1R store and what’s in your fridge/pantry, you should be eating as soon as you wake up. Many trainees, especially those new to the iron game, find their results hindered by a lack of calories and poor macronutrient timing. By slugging a protein shake when you wake up you’ll flip the switch from catabolism (muscle breakdown) to anabolism, and avoid poor food choices for the rest of the day.

2. Make it a goal to improve upon ‘something’ every day

At times I feel overwhelmed and spread thin, and I know I’m not the only one. To compensate, I’ve developed daily goals that range from the amount of emails I answer/write, to total push-ups/pull-ups in a day I perform. Creating and achieving the goals you set instills a winner’s mentality. When you commit to excellence it becomes part of you and your daily routine. Start by writing down a checklist of things you want to achieve the night before and make it your duty to improve something every day.

3. Eat at least 2-3 different types of meats, vegetables, fruits, and fats each day

We all know varying your diet exposes you to a variety of micronutrients. In doing so, you stand a better chance of fighting off various food sensitivities and allergies that occur from eating the same thing, day in and day out. Remember less is more, so consume as much organic food as possible as they’ve much higher amounts of essential vitamins and minerals. And don’t give me any BS about it costing more. By going with high quality foods, you’ll actually wind up eating less (and spending less) than you would if making constant trips for McDonald’s or Chinese Food. Barf.

4. Establish measurable baselines specific to your goals (bi-weekly/monthly)

Identifying where you currently stand is the only way to predict or forecast where you need to go. If your goal is to drop body fat, make sure to go through a proper body fat analysis bi-weekly or monthly. If you want to lift more, make sure to keep a consistent training log that keeps track of your weight progression. The numbers never lie. Hold yourself accountable and track your progress accordingly.

5. Meditate (it can take on several forms)

Find time in your day to focus on what you’ve done, what you need to do, and how you can improve. Self-reflection is key to identifying personal progress and the impact it has on those around you. My meditation takes the form of walking around Boston while listening to my favorite music, going through no-gi BJJ drills on the mats by myself early in the morning, or simply by laying down and focusing on deep breathing techniques. I promise personal time to reflect on the day will leave you with a greater understanding of your impact and how you can continue to improve upon it.

None of these “additional things” are particularly grueling. But these five tips will help improve your training and overall wellness. Sure there are plenty more, but by consistently sticking to these you’ll look, feel, and perform better in no time.