Stop Failing: 2 Simple Ways To Stay Motivated In The Gym
Most of us skip the gym even when we know we should go. Here are 2 simple ways to set up an effective workout and eating plan that you’ll actually want to do. (Bonus: Download the Free “Uncover Your Hidden Muscle” Workout Program)
First, A Warning: Don’t Be Joe
Joe wants to look and feel better. So he buys “The Best Workout and Diet Program Ever” from a cool fitness guy on the Internet.
According to the program, all Joe has to do to get in shape is:
- go to the gym 6 days per week
- do fasted cardio every morning
- do intervals at least twice per week after he lifts
- figure out his 1-rep max on the “Big 3” lifts
- follow the 20-minute warm-up before lifting
- follow the 10-minute cool down after lifting
- rest exactly 60 seconds between each set
- lift with a 3-0-X cadence on each rep
- use perfect form on every exercise
Then there’s the nutrition plan. It’s as easy as:
- calculating his “maintenance level” calories
- preparing meals that are either P+C (protein and carb) or P+F (protein and fat)
- remembering to eat P+C meals in the mornings and P+F meals in the evening
- remembering to eat a P+C meal after a workout, even if it’s in the evening
- cooking all of his meals and separate them into individual Tupperware containers
- drinking 8 glasses of water
- drinking a pre-workout shake
- drinking a peri-workout shake
- drinking a post-workout shake
And don’t forget the other recommendations:
- get 8 hours of sleep
- stop drinking caffeine after 1PM
- start drinking green tea
- stretch in the evenings
- fix his posture throughout the day
It seems like a lot…but Joe is excited and ready to go.
What Happens To JoE – Six Months Later
In Month 1, Joe starts the new program. He skips a few workouts and cardio sessions, but overall he’s doing OK. It feels good to be in the gym, and he feels like he’s making some progress.
When Month 2 rolls around, though, Joe is skipping more and more workouts — or following his own made-up workout. He’s starting to feel a little guilty about slacking. He still tries to eat healthy food, but gives in and eats stuff he knows is “bad” for him a few times per week.
In Month 3, Joe’s lack of motivation — and lack of results — is starting to get to him. He feels like a wuss.
“Why don’t you just get your ass to the gym?” he thinks.
In Month 4, Joe is only going to the gym once per week. He skips meals and doesn’t get enough protein. He forgets to take his fish oil.
In Month 5, Joe only goes to the gym twice. He feels like shit.
In Month 6, he buys a new workout program. “This time,” he thinks, “I’m gonna stick to it.”
And then Joe proceeds do the exact same thing as before: Fail.
Where Did Joe Screw Up?
We’ve all been Joe at some time. We:
- Skip the gym and slack on workouts every now and then.
- Eat unhealthy food.
- Feel lazy and unmotivated.
- Get too busy for elaborate workouts.
It happens to the best of us. But I’ll let you in on a secret: You can change everything by following 2 simple rules — rules that will make you feel more motivated and help you build a great looking body.
2 Rules Of Highly Effective Workout and Nutrition Programs
This isn’t for bodybuilders or hardcore athletes. These two rules are for guys like you and me who have real lives and want to look better, feel better, and build the kind body and life we can be proud of.
Rule #1: Make your program ridiculously simple and easy to follow.
Guys tend to think the most complex or hardcore workout programs will give them the best results. In reality, the more complex the workout is, the less likely you are to actually do it. Same goes for nutrition.
Remember Joe’s program from above? It had too many things going on, even if they were good ideas. If he missed just one workout, he felt like he screwed up the whole program. And he was trying (and failing) to do a lot of stuff that sounds cool but doesn’t really matter. (No guy really needs three separate workout shakes.)
That’s why the best way to stick to your plan and get results is to make your program ridiculously simple. We’ll show you how in a second.
Rule #2: Recruit some reinforcement (get people to help)
Guys don’t like to ask for help because it makes them feel weak.
But a true sign of strength is knowing how to get stuff done and knowing when someone else could help you.
You could hire a coach, work out with a friend or a group of guys, or work out with your partner. Doesn’t matter. All that matters is that you tell other people what you’re doing and get some reinforcement.
Download “Uncover Your Hidden Muscle‘ Workout Program For Free
Of course, we don’t just like to talk about things here at S2B. We like to take action. And we’re doing that by giving you a free workout and eating plan that follows our 2 Rules.
Background: Recently S2B coach Chuck Dertinger gained a little fat (especially around his stomach) due to missing the gym for a couple of months while he recovered from an injury.
So Dr. John Berardi wrote him a plan that follows our 2 Rules to help him lose the weight and look better. As you can see from the below photos, the program did the job.
The best part? You can download it for free right now. Then check out the specifics of why it worked below.
Rule #1: Make the program ridiculously simple and easy to follow.
The 5-Week Fat Loss Blitz program doesn’t have any sets, reps, or even exercises. All it has is a time-limit each day. (Ex: 45 minutes of upper body circuit training; 20 minutes of treadmill sprints, etc.)
Why is that important?
Well, before his injury, Chuck was used to following very strict workout programs — and was starting to burn out. He was losing motivation to go the gym. But by having time-limit guidelines instead of strict workout parameters, the 5-Week Blitz program allowed Chuck to be creative and have some fun.
The most important thing wasn’t how many sets he did or how much weight he used. The most important thing was getting to the gym and doing something every day.
A Sample Week
Monday – 45 Minutes Upper Body Circuit Training
- Wide-grip Lat Pull-down
- Dumbbell Military Press
- Single-arm Cable Row
- Barbell Biceps Curl
- Face Pulls
Do every exercise for 8 – 12 reps one after another, resting as long as you need in between each exercise. Repeat for 45 minutes.
Tuesday – 20 Minutes Treadmill Sprints/Bodyweight Exercises
Walk for 5 minutes as a warm-up
Sprint for 20 seconds
Rest for 40 seconds
Do 10 push-ups and 10 crunches
Repeat for 20 minutes.
Wednesday – 60 Minutes Upper Body Strength
- Rack Pull
- Close-grip Chin-up
- Dumbbell Bench Press
- T-Bar Row
- Shoulder mobility/core circuit
Do every exercise for 3-5 reps one after another, resting as long as you need in between each exercise. Repeat for 60 minutes.
Thursday – 45 Minutes Low Intensity Walk
On treadmill or out in the neighborhood.
Friday – 20 Minutes Treadmill Sprints/Bodyweight Exercises
Same as Tuesday.
Saturday – 60 Minutes Lower Body Strength
- Front Squat
- Single-Leg Romanian Deadlift
- Side-to-Side Dumbbell Lunge
- Lying Hamstring Curl
- Hip mobility/core circuit
Do every exercise for 5-8 reps one after another, resting as long as you need in between each exercise. Repeat for 60 minutes.
Sunday- 45 Minutes Low Intensity Walk
On treadmill or out in the neighborhood.
For the 5-Week Fat Loss Blitz nutrition plan, Chuck did a few things that helped him get lean, like:
- eating the same things over and over again, ensuring that he wouldn’t exhaust his willpower by making decisions on what and how much to eat.
- experimenting with intermittent fasting, skipping breakfast in the morning and eating high-quality food after his workouts
- eating more carbohydrates on some days and less carbohydrates on other day (the simplest form of calorie-cycling)
RULE #2: RECRUIT SOME REINFORCEMENT (GET PEOPLE TO HELP)
Although not specifically outlined in the plan, Chuck often trained with a group of friends who pushed him to finish the hardest workouts.
But the biggest help (obviously) came from John Berardi who wrote the 5-Week Fat Loss Blitz plan. Both JB and Chuck knew: if Chuck was gonna get results, he had to trust the program and work consistently.
The same goes for you.
What Should You Do Now?
Stop beating yourself up when you skip the gym. Follow the 2 rules. Download the plan. And get going.
(One more thing: My apologies if your name is actually Joe. No hard feelings.)