Article last updated: January 2019 by Oskar Faarkrog, ISSA Certified Trainer
It essentially means that you can stick to a training routine.
Have you ever stuck to a training routine for at least 2 months without skipping any training sessions?
If you can’t answer yes to this question, you are inconsistent.
It doesn’t matter how good your training routine is, if you can’t stick to it.
In my experience, it takes months to see visible changes as a result of training hard, so you’re cheating yourself out of muscle gains by constantly switching up your plan.
In this article, I will explain how you can stay consistent by doing 2 things:
- Choose a simple training routine.
- Make a written commitment to that training routine.
#1 Choose A Simple Training Routine
A lot of skinny-fat guys are perfectionists.
I know this because I often get emails from beginners who want to know if one type of biceps curl is better than another.
What if I told you that it doesn’t really matter? If you focused on going from 0 to 20 chin ups instead of choosing the perfect biceps exercise, your biceps will grow much more, and so will your back.
Simplicity is crucial when you pick a training routine.
Unless you’re an advanced lifter, you want a simple training routine that you can visualise.
You want the training routine to have 3-5 exercises, and you want to get really good at those exercises.
Now, some of you may wonder why I do a lot of exercises in the training routine I posted recently.
The reason is that I have trained for many years. I need variation to keep adding muscle mass.
However, I didn’t have a lot of exercises in the first 2-3 years of my training.
My routines usually had 3-5 exercises, and I focused on getting really good at those.
Just imagine the follow 2 scenarios:
- A guy does 3 exercises and adds 20 reps to each.
- A guy does 12 exercises and adds 5 reps to each.
Which guy do you think will gain the most muscle mass? Clearly, the first guy who adds 20 reps to each exercise.
And most importantly, which guy do you think will stay consistent with his training? The guy who made the most progress.
Progress is key to stay motivated with your training, and a simple training routine allows you to progress much more than a complicated one.
Recommended beginner training routines:
#2 Written Commitment
It has been proven over and over again that committing to a plan through writing increases the level of adherence.
And even better: writing your commitment every single day is better than doing it just once.
Therefore, I want you to write your commitment every single day when you get out of bed, and before you go to bed.
Do this for the first 30 days, since it takes about 30 days to build a habit.
It takes no more than 5 minutes a day to do this simple thing, but those 5 minutes will pay dividends over the long term.
To be specific, the written commitment must consist of 4 things:
- A list of statements that explain WHY you want to train.
- Specific days and hours of the week where you will train.
- A statement saying: I will do my workout on those specific days and hours no matter what.
- Your signature.
Here’s an example of a written commitment:
I want to train to build muscle on my arms and back.
I want to train to be able to do a chin up.
I want to train to build confidence.
I will train on Monday-Tuesday-Thursday-Friday at 6 PM for the next 30 days.
I will do my workout on those specific days and hours no matter what.
You want to place the written commitment somewhere you can see it throughout most of the day.
Note: For more on committing to a plan and staying consistent with it, I recommend the book Think and Grow Rich.
Fitness is not a sprint. It’s a marathon.
Often, a skinny-fat guy emails me something along the lines of:
I’ve been training for a month and I’ve only lost 4lbs and added 2 reps to my chin up max. What should I do to get good results?
My answer: Continue doing what you’re doing.
Instead of thinking about getting fast results from training, you want to celebrate the small results you actually get.
Just imagine adding 2 reps to your chin up max while losing 4lbs a month. In 6 months you will lose 24lbs and add 12 reps to your chin up max!
You want to stay positive about your fitness journey, and keep doing what you’re doing as long as you see progress.
Milk each training routine for what it’s worth, and then move onto a new one.
Remember, there’s no time limit on transforming your skinny-fat body.
Even if it takes 5 years, it’s still worth it.
It’s worth it, because you build a strong mind by going through a lot of struggle.
Stop searching for the easy quick-fix, and embrace the hardship of your fitness journey.
The people who constantly look for the perfect training routine, are the same people who buy “Get Rich Quick Online Schemes”.
For those people, reading about new training programs is mental masturbation.
They spend more time reading about new exercises and changing up their training, than actually putting the work in to make a good training routine work.
You don’t want to be one of those people.
Be proud but stay hungry,
– Oskar Faarkrog
Other Articles You May Like:
- Optimal Protein Intake: You’re Probably Eating More Than You Need
- The Price You Pay To Get A 6-Pack If You’re Skinny-Fat
- Defining Aesthetics: What Exactly Is The Perfect Physique?
- 7 Fat Loss Mistakes and How to Avoid Them
- 50 Years Of Pull Ups: A Story About Mike Joplin
(For online personal training including coaching, customized training routines and diet plans go to my personal website OskarFaarkrog.com)