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4 Strategies to Make More Progress in the Gym

4 Strategies to Make More Progress in the Gym

There’s always going to be a few bumps along the road to becoming fit.

Not everything will go as planned and it’s perfectly normal to sometimes feel that you’re just not making the progress in the gym that you had hoped for. But don’t give up! I’ve compiled a short list of strategies that you can apply right now to help get you back in the game.

Whether you’re an advanced lifter or a complete novice, the following tips will help you to get back on track and make more progress in the gym.

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1. Make time

Admittedly, this one seems like a no-brainer. But simply showing up is oftentimes the hardest thing for many people who don’t consider themselves the ‘fitness type.’ And while it’s relatively common knowledge that exercise may help to lower levels of anxiety and depression, it’s also been show to do so even if you are forced to exercise.

So, if you’re struggling to make progress, try scheduling time for exercise in the morning. This way, you’re less likely to make other commitments or encounter conflicts that may bump your date with the gym to a late time, or worse, erasing it from your to-do list altogether.

Not the 6:00 am workout type? No problem. Schedule your workout, even if it’s just a brisk walk, during your lunch hour. This way you’ll still have your afternoon and evening free to attend to your other commitments.

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2. Find a buddy

Everything is more fun when you can share it with someone else, right? And health and fitness isn’t any different. Some of my most memorable times in college were when my two roommates and I would gather our gym gear and head off to the gym in the evenings. Usually one of us would remind the other two that it was time to go, no excuses. And guess what? We always went to the gym.

So, here are a couple of things that you can do:

Firstly, survey your closest friends and find one (or two!) who are interested in joining you in your fitness program. Maybe they are way ahead of you and in better shape. That’s great, because they will be able to help you out, provide you with valuable advice and give you a goal to shoot for. On the other hand, maybe they could use a little help just like you to achieve their own health and fitness goals. And who knows? Maybe they are yearning for someone just like you to come along and help motivate them. Regardless, I think you’d be pleasantly surprised to learn that one of your close friends is just as interested in becoming healthy as you are.

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Secondly, if now is simply not the time for your friends to begin their own fitness journey, then I recommend joining a group training program. Not a class of 35 people, but a group program of 10 – 20. These programs are typically found at the now ubiquitous micro-gyms. They typically offer at least some level of personalized service and, most importantly, are filled to the brim with enthusiastic and motivated people who may have started out just like you but then progressed to become a fitter version of themselves. There is no better exercise support group.

3. Keep it simple

It’s easy to look at a lot of the fitness magazines today and think that you need to perform the most complicated movements out there because they should be the most efficient, right? But this isn’t always the case. In fact, regressing in fitness complexity is often what pays the real dividends. We are learning more and more every day that our bodies move in an integrative way. When we isolate our body and train each piece one at a time, it’s not only a more laborious process, but can even lead to detrimental movement down the road. Search for a workout program or training group that understands this concept.

4. Ask for help

This is hands down the best thing you can do if you’re looking to make more progress in the gym. Because we are all students of fitness and we are all still learning. No one has all the answers. And if you feel like your fitness regime is in a rut, then ask yourself who you can reach out to.ÂEven I have a coach! In fact, at a conference I attended earlier this year, I was pleasantly surprised to learn that one of the most prolific names in the fitness business had his own coach too.

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So look around and see who may be able to help you out. Maybe they are the credentialed trainers in the gym or other fitness professionals in your neighborhood. What I think you’ll find is that people are more than willing to help you out if you ask.

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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