After training for 4 years, I’ve realized that the number one reason people fail at transforming their bodies is their mindset.
Now, the big question is: do YOU have the right mindset to transform your body from skinny-fat to aesthetic?
Do you rely on motivation to get to the gym?
…constantly talk about your fitness goals?
…get confused when you hear experts give different advice on the same topic?
If you’re doing any of the abovementioned things, this article is a must-read for you.
To transform your life (and body), you must:
1. Develop the No-Excuse Attitude in 3 Weeks
I often see people at the gym that come for a few weeks, and then they’re gone for months. Suddenly you see them motivated at the gym again… until they lose motivation.
Let me tell you this: sometimes I’m motivated, sometimes I’m not. Motivation comes and goes. You can’t rely on motivation to make a lasting change in your life.
Nobody is motivated every single day to train and prepare food. If you want results, you need to make this lifestyle a habit, rather than rely on motivation.
In my experience, a habit takes about 3 weeks to develop. That’s why you want to be consistent with this lifestyle for at least 3 weeks.
In the first 3 weeks, you want to do anything you can to make it easier for you to change your lifestyle.
- Reduce the time you spend on other activities
- Prepare food every night to have it ready for the next day
- Do your training first thing in the morning
After 3 weeks you will feel bad about breaking your new habits:
Ohh I didn’t get enough sleep today, maybe I should just skip my workout.
I didn’t get enough sleep today, but I have worked out every day the past 21 days, so I must also do it today.
You will realize that excuses are a complete waste of time.
The no-excuse attitude get’s you one step closer to developing the mindset of a winner.
However, a lot of people make the mistake of talking a lot about their fitness goals once they start training. That only makes it harder to develop a habit, and here’s why…
2. Stop Talking About Your Goals
In early 2010 I announced to my family that I will transform my physique. They replied:
“But you’ve never been athletic.”
“Be reasonable and focus on school.”
“Just take it easy and exercise once in a while to be healthy.”
They tried to impose limiting beliefs on me, which is normal for people that have known you for a long time.
If they’ve always known you as the skinny-fat guy, there’s no reason for them to believe that you can suddenly transform.
I ignored their limiting beliefs, but I made the mistake of constantly talking about my goals to get validation.
Think about the fat girl that orders a diet soda, and then proceeds to talk about her diet every single time you happen to see her. When you meet her 1 year later she’s still fat.
She’s still fat because excessive talking about your goals results in less incentive to accomplish them.
When you talk about your goals, you trick your mind into thinking that you’ve already accomplished them.
Instead of talking a lot, you want to be a man of action and focus your efforts on achieving your goal.
Once your goal is achieved, feel free to talk about your achievement. It feels much better to just do your thing, and then surprise people with your results.
With that said, it’s fine to talk about your goals with positive, like-minded people. They can contribute with valuable feedback and motivate you to trust your plan when the going get’s tough.
3. Trust Your Plan
One day you read John’s article that advises a bodybuilding 5 day split for muscle growth. The next day you read Ben’s article that advises full body training 2 times a week.
John says that I should train legs once a week with machines, while Ben says I need to barbell squat 2 times a week, who’s right? Let me look for more sources on this…
As a beginner, I would constantly look for more information, with the result being that I confused myself more than I benefitted myself.
That’s why you want to take advice from one person at a time, and trust it.
For instance, take John’s advice of doing a bodybuilding split, and follow it for 4 weeks, without looking for contradictionary information.
After following John’s advice for 4 weeks, you can switch to Ben’s full body training and see how that works for you.
By following one person’s advice at a time, you gain experience by learning how different approaches work for you.
But what if John’s approach works better than Ben’s? Doesn’t matter right now.
Stop looking for contradicting information, because I can already tell you that you will find plenty of that in fitness.
Trust whatever approach you choose for now, and give it your best to make it work. If you don’t trust your plan, it won’t work.
Most training routines and diets will give you results as long as you trust them.
Some advice works better, but the essential part is to learn from the experience you gain from each approach.
During the first one or two years of training you want to learn from your experiences so you can develop your own style of training and eating.
This is best done by following ONE plan at a time.
If you’ve made it this far, you should know that:
- You need to make your new lifestyle a habit just like tying your shoes
- …ignore limiting beliefs and only talk about your goals with positive, like-minded people
- …learn from your experiences to develop your own style of training and eating
But there’s one more thing that I want you to know that’s more important than anything else: there’s no substitute for putting in the time.
It takes a lot of time and effort to change your mindset and get to the point where you have developed your own style of training and eating.
2 years into training I didn’t even look like I had ever lifted a weight. The third year, I would barely make any progress.
I was on the verge to give up, but then things started changing.
I started doing the opposite of what I had done before and gained 13 lbs in 5 months while staying lean!
I was only able to do this because I spent 3 years on developing the right mindset and learning what doesn’t work for me.
I paid my dues, put in the time and stayed persistent to get the results I wanted.
It doesn’t matter if it takes 1, 2 or 3 years to transform your physique. In the end it’s all worth it!
PS: Check BoldAndDetermined.com for great advice on developing your mindset.