Fitness

How to Build Discipline

Good morning everyone, and if it’s not morning in your time zone or when you read this, then good afternoon/evening. In my last post I talked about the importance of discipline and how it keeps you on track with your goals to build muscle and burn fat when your motivation starts to wane. Do yourself a favor and check it out here if you haven’t already done so.  In that post I talk about the true way to achieve any goal is discipline rather than motivation. Some people say that motivation is better for short term goals whereas discipline is better for medium to long term goals. My response to that is that you need a series of short term goals and some medium term goals to achieve your long term goals.

For example I’m finishing the last year of my bachelor’s degree and plan to begin graduate school next year. I have a 4.0 GPA, and I want to maintain it through the completion of my degree in order to set up better opportunities as a graduate student. Some of my daily short term goals during the semester are to attend every lecture, take notes, ask questions for clarification, and then go home and read the chapters. Some days I just don’t feel like doing all or any of that, and that’s where discipline kicks in.

Today I’m going to teach you how to build discipline and get the results of it in all areas of your life, whether it’s achieving your fitness goals, professional goals, or even personal goals. Discipline is something that you can never have too much of. To start, it’s important to define discipline so that we’re on the same page and have equal understanding. In the context of what we’re talking about in this post, discipline is training yourself to do the same activities every day to the point that they become automatic. The reason we do this is because it’s easier to do something when you don’t have to think about it. Straining yourself under heavy weights when you’re already sore from the previous day isn’t fun for some people if they have to consciously make the decision whether or not to go to the gym that day.

Another example that some people can relate to is checking their Facebook or Instagram every day. For many people this is automatic because they’ve done this routine every day for years. People like myself on the other hand can go weeks without longing in and think nothing of it, because it’s Inot a part of my daily routine. I’m sure you have an idea of where I’m going with this.

Now that we’ve defined discipline, I’m going to teach you how to build it and it’s easier than you probably think. I want you to pick one activity and do it everyday for one month. It can be anything that you want, whether it’s getting in 30 minutes of exercise every day or preparing your meals for the next day the night before. If you’re already doing these things, consider picking up a book and spending 30 minutes to an hour each day reading it. The activity itself doesn’t matter as long as you’re doing something. 

The reason why I recommend doing the activity for one month is because research shows that it takes about 21 days for a habit to form. The extra days is just in case you’re someone that needs extra time to see the desired results. Within the initial days it’s especially important that you stay on track, because distractions begin to appear once you start getting focused on your goals. A new television series comes on, your “friends” that you haven’t heard from in months want to hang out with you, a party is happening that night, etc. Ask me how I know this. LOL. You can always count on people to be people.

This doesn’t mean that you have to cut yourself off from all contact with others, but you should limit your interactions with them most of the time if they don’t have the same goals as you because they will unintentionally (and sometimes intentionally) distract you from achieving your goals. To give a personal example, I often have people tell me that I don’t have to work out as much since I’ve already build a solid base. While this can be good advice, the people that tell me this usually don’t have the background that I do as a certified personal trainer nor have they spent the years that I have acquiring information. I have to take it as either they either don’t understand why I do this or they hope to talk me out of staying in shape for whatever reason.

They might be successful at accomplishing their goal (pun intended) if I were undisciplined, but like I said, I’ve spent years building myself into the person that I am today. I will be even more disciplined years from now because of my mindset. The great thing about discipline is that you can use it to build multiple good habits and as a default you begin to drop bad habits. The reason why some people achieve more of their goals than others is because these people know what they want, and they have the discipline to keep doing the right things even when they don’t feel like it.

That’s all for today folks. Discipline is crucial to becoming the person that you want to be. In my next post I will talk about setting priorities and how to rotate priorities so that you’re able to accomplish multiple goals at once. This is a skilled that I learned and refined in the Navy, and I know that you all will benefit from it. Like, comment, and subscribe. Share this post if you know anyone else that can use this information. I’m out.

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Fitness

You Just Need Discipline

It’s been awhile, but I’m finally back. If there’s ever a time where I’m not active on my blog, then it’s because I’m extremely busy with life and something has to give. Also, I consistently workout throughout the year even if I’m not posting or talking about. Why am I telling you this? Because it’s relevant to my topic for today, and that is why you need to have discipline if your goal for this year is to get into shape or maintain your physique as we soon transition into the warmer seasons. A lot of people make motivational videos and give motivational speeches, but the reality is that motivation is fleeting. One day you have it, one day you don’t. Discipline on the other hand will get you where you need to be.

What is discipline?

To put it into my own words, discipline is doing the things that you don’t want to do, even when you don’t want to do them. Maybe you’re an athlete and you don’t want to go to practice, but you grab your gym and go anyway because you know that it will make you better. Perhaps you’re a bodybuilder or fitness/physique competitor, and you hate having to meal prep but you cook and prepare you meals anyway because you know the importance of having your macros on point when you are wanting to put you body into an environment conducive to building muscle and burning body fat.

To make this more applicable to most of my readers, you’re probably someone that just wants look good and feel good about yourself. You probably don’t feel the need to get to single digit body fat levels and hop on the stage (although we all have different goals here), but it’s also important for you to have discipline because most likely you are the only person holding yourself accountable.

There’s no coach yelling at you for eating that pizza when you were supposed to eat chicken and rice.

There’s no event where you’re going to be half naked on a stage under bright lights with people judging your physique.

Of course these are extreme examples of external motivators, but the point is that motivation wears off.

I’m my own biggest fan, and I can motivate myself more than anyone else can. I still have days where I don’t want to go to the gym, especially now that gyms are pretty crowded due to the New Year. I go anyway, because I believe in either getting closer to my goals or getting further away from them. Staying the same is not a concept that I live by. You are going to also have times where you don’t feel like working out, but you should go anyway. The funny thing is that you usually get a burst of motivation when you begin your workout and your blood is pumping.

In my next post I will be giving tips on how to build discipline and the process that I went to in order to get my discipline “muscles” to the level that they are currently at. If this post resonates with you, or you simply want to show your support, like it, subscribe, and share this post with others that you think can use this information. I’m out.

 

 

Fitness

Overtraining: The Intro

Disclaimer: I am not a doctor or medical professional . Consult both of these people before starting any new dietary or exercise regiments. I am giving my researched opinion and experience, but anything you choose to do is your decision and I assume no legal responsibility.

What’s up everyone? In my last past I stated that I would be doing a series of posts about the concept of over training. This a controversial and confusing topic, because if you ask 10 people what over training is you will surely get a variety of answers. We have to take into account the fact that we all different genetic attributes that determine our rate of recovery and the amount of stress that workouts place on our bodies.

We must also consider that we lead different lifestyles. Some of you work 40-plus hour work weeks, have kids and don’t prepare your own meals. You consider it a good week if you average 5 hours of sleep a night and make it to the gym 3 days.

Others of you might have less obligations with your time and have an ample amount of time to meal prep and can work out as long as you want several times per week provided that you don’t feel fatigued from the previous day’s workout(s).

I’m not saying one is better or worse than the other because we all have bills to pay at the end of the day, I’m just giving a frame of reference.

I’m also not saying all people fall into one category or the other.

Both lifestyles have advantages and disadvantages. Person A might not have as much time to train as Person B, but all things being equal person A may have less risk of over training due to the fact that he or she might train with less intensity due to having less energy and working out less frequently.

Person B has more time to train than Person A, but might be at a higher risk of over training because he or she might train 4 plus days a week, at a very high intensity, for long periods of time.

Like I said, I’m generalizing here.

With all of this being said, I would define over training as exerting yourself at a higher rate than that of your recovery or:

O=E>R

This means something different for everyone, but the concept is the same. In the next post, I will give the factors that go into over training and how not being efficient in them can increase your risk. Thanks for reading.

 

 

 

 

 

Fitness

New Series: Overtraining

What’s up everyone? I’m back, and I’m here to inform you about a new series I’m starting about over training. My background as an athlete, martial artist, and recreational bodybuilder puts me in a unique position to be able to talk about this topic.

I’ve been researching this topic since I was 16 years as I was always looking into ways to recover faster so that I could continue to push myself and improve in all aspects of my fitness.

I always wondered how some people were able to easily recover and train hard day in and day out with no noticeable drop in performance.

This research and personal experience has led me to a place where I feel confident about speaking on the subject of overtraining. I honestly haven’t been impressed nor satisfied with a lot of the information on the internet because it either sounds too vague or is positioned as part of a sales pitch for a new dietary supplement.

If you’re into no bullshit information then subscribe to my blog and stay tuned. I’m out.

Fitness

The Hardest Part About Working Out

What’s up, everyone? This is Demetrius from DRichFitness, and I’m back once again with another powerful message. Today I want to talk about hard work and what it takes to accomplish a goal. The goal in this instance is working out and the obstacles we as bodybuilders, fitness enthusiasts, and athletes face in our pursuit of excellence.

Many people think that the it’s tough to fight through the burn to complete your set. You might envision the person screaming and slamming the weights on the ground at the end of the set.

Others might say it’s difficult to find the right combination of pre-workout supplements and pre-workout meals to fuel them during their workout.

I see it differently. I compare going to the gym to going to work. Some days I am excited and can’t wait to hit the weights. Other days I am feel unmotivated and begin to rationalize excuses of why I shouldn’t go.

I need to recover.

It’s just one workout.

I waited too late in the day, and the gym is going to be crowded when I get there.

These statements all have merit, but the problem arises when you use them everyday and decide to act on them.

Getting in your car and driving to the gym after everything you have been through during the day is by far the hardest part about working out. None of the other factors even come into play unless you actually go through the doors and go through the rigors of pushing yourself.

Genetics aside, the difference between people who accomplish their goals and those who don’t is that the people who consistently put in the work even when they don’t feel like it accomplish more in life.

When I feel unmotivated, I remind myself that there is someone out there that feels just like I do but is still going to workout that day. This is usually enough to light a fire under my ass and push me to stop being lazy.

As a matter of fact, I have worked out twice in less than 24 hours and will be going back to the gym in a few more hours to complete another workout.

Nobody said this is easy, but these weights ain’t going to lift themselves! I’m out.

Fitness

How to Set a (SMART) Goal

What’s up everyone? I am Demetrius, and I have another message.  As I mentioned in this post, you need to set goals, because they literally give you purpose and direction in life. Without them you will literally accept any influential idea that comes your way, and these ideas are generally not formed with your self interest in mind. It’s a really good post, so go ahead and check it out and leave me feedback. Today I will be adding on to that post by showing you how to set a goal using the S.M.A.R.T. method. It is not an original idea of mine, but I have used it to achieve academic, personal, and professional goals.

What Is Smart?

Smart in this situation doesn’t mean intelligent, but the S.M.A.R.T. system is a great technique designed to help you set actionable goals. The acronym stand for specific, measurable, attainable, relevant, and timely. I will give a brief description of each

Specific

Specific means knowing exactly what you want to achieve. It’s not enough to want to lose weight because technically if you go to bed on an empty stomach you will be lighter when you wake up in the morning. A more specific goal is “I want to lose 20 pounds in 4 months”.

Measurable

The measurable aspect of this process takes you specific goal (i.e. lose 20 pounds) and breaks it into smaller, shorter-term goals. In this situation you want to lose 20 pounds in the longer- term, so a short term goal would be to lose about 2 pounds a week. Smaller goals give you quick gratification and can keep you on track for your big goals, because you are able to see the progress that you are making.

Attainable

Attainable is another way of asking if your goal is realistic. It may not be realistic for you to lose 100 pounds in 6 months, but it also shouldn’t take you 6 months to lose 6 pounds. You generally want to set your goals high so that you even if you don’t achieve it 100% percent, you push yourself at a higher level than if you had set a lower standard and easily achieved it.

Relevant

This is where you basically have a gut-check moment and decide if the goal is really important to you. If your main priority is losing weight, then increasing your bench press might not be important to you during this time period. You need to be able to determine if a goal is relevant or not so that you’re not putting your time and energy into something that is a poor investment.

Timely

Putting a time limit to your goal makes it real. It’s easy to talk about what you’re going to do when you have no time limit. This is why you hear people say, “I’ll start my diet tomorrow” and a week later they still haven’t changed anything. When you set your goal to a time, it adds pressure and holds you accountable. This is a good thing because we perform better under a moderate amount of pressure compared to no pressure or too much pressure. This performance curve demonstrates my point.

HebbianYerkesDodson.svgThis is the Yerkes-Dodson law for those of you who are into science.

As you can see, the S.M.A.R.T. system has 5 components: specific, measurable, attainable, relevant, and timely. A good goal incorporates all 5 parts of this method and by doing so, you greatly increase the odds of accomplishing what you set out to do. Although this is a fitness-oriented blog, a lot of the stuff I talk about can be applied to life in general. You might want to design a website or learn a foreign language, but you can still take this information and use it how you see fit. A goal is a goal. Like, comment, subscribe.  I’m out.

 

Fitness

You Can’t Lie to Yourself

What’s up, readers? This is Demetrius, and I am back with another message. Today I want to talk about being real with yourself when it comes to your fitness lifestyle. There is a saying that goes, “You can lie to others, but you can’t lie to yourself”.  It means that you know who you truly are when you look yourself in the mirror at night.

I find this is even more true in present times since you can create a public image thanks to outlets such as Instagram, Twitter, and Facebook. We can create a whole reality that is not based on who we really are and sell it to the public. There’s also software such as Photoshop that can help us take this process one step further by allowing us to completely edit photos.

The problem with this is that the truth eventually comes to the surface. You meet someone and you present a false image to them. A year later, they get to know the real you and make the comment, ” You have really changed”. You didn’t change, they just found out that you aren’t who you pretended to be.

Another example of this in real time is online dating sites. If you are familiar with sites such as Plenty of Fish and OkCupid, then you are probably aware that people generally try to put their best foot forward in order to make a good first impression on a potential mate. A large part of this is the pictures one puts up on his or her profile. Suppose you meet someone online and decide to meet up in person. When you meet the person, they look 5 years older or are 50 pounds heavier than they are in the pictures. You would obviously feel lied to and wonder what else this person has lied to you about.

This relates to fitness, because humans have a tendency to want to be accepted and admired by others. Again, this is why people try to sway their public perception in ways such as talking about all of the good things they are doing or by posting pictures in the gym or in their workout gear. If you’re like me you, then you have noticed that people like this aren’t consistent. They aren’t in the gym day in and day out, and in they don’t make any significant progress from a physical or performance perspective. In many cases they will come to the gym for a few days and then take a few months off.

When you are really about this life you don’t have to post endless selfies or continuously talk yourself up. Of course you might do these things to motivate others and show them what’s possible, but you are not doing it solely to hear others tell you how great you are. At the end of the day, you can lie to others, but you can’t lie to yourself.