• Nutrition
• Exercise
• Sleep
• Stress management
• Supplementation

Let’s take those 5 categories and look at them from John and Jake’s view.  Both are new at the gym and are trying to lose 40 pounds in a year.

John

• Eats clean 3 days per week but splurges on the weekends
• Trains hard at the gym 2 times per week that leaves him feeling fried after every session. 
• Gets 7 hours a sleep during the week and 5 hours on the weekends
• Takes his supplements during the week and not on the weekends

Jake

• Made small changes in his nutrition that he’s able to eat better 7 days per week
• Trains at an appropriate intensity 3x per week and on his off days, likes to bike, walk, or go hiking .
• Gets 7 hours a sleep every night
• Takes his supplements every day

When you look at those two examples in writing, it’s obvious that Jake’s approach is the better one.  The problem is, MOST PEOPLE TAKE JOHN’S APPROACH AND WONDER WHY NOTHING IS CHANGING (except gaining more weight and feeling tired/sluggish).

In that example, Jake was doing everything consistently.  He didn’t go all out for a couple of days and splurge on the others.  Just from a training standpoint, Jake would have gone to the gym 156 times that year compared to John’s 104.  This doesn’t count his days that he’s getting work outside the gym.  We all know that nutrition is key for weight loss.  Jake destroys John because John eats clean 156 a year and trash 200 days a year. 

You can use thousands of examples for this. 

The main key is that you want to be CONSISTENT.  Make small changes and be consistent with them.  When they stop working, you’re going to have to make changes and be consistent with them until they stop…...keep repeating!