2019 Strength Training Program (Free Download)

2019 Program (image).PNG

2019 Strength Training Program (FREE DOWNLOAD)

This is my workout cycle for the next 15-weeks. I wanted to mix things up. I based the program on Brad Schoenfeld’s Max Muscle Plan (with some tweaks by yours truly). It is an excellent book; well researched with practical guidelines and suggestions. I will probably repeat it, with minor changes, two more times before the end of the year.

Max Muscle Plan (Cover).jpg

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A DISCIPLINED LIFESTYLE DOESN’T REQUIRE A MARATHON OF EFFORT

The next biggest lie about living a disciplined lifestyle is that it requires a marathon of effort. It doesn’t. It only requires you manifest enough discipline and motivation to make the routine a habit. The initial resistance we encounter doesn’t last beyond a couple of months. The authors of The ONE Thing: The Surprisingly Truth Behind Extraordinary Results say success is not a marathon of disciplined action. It is a sprint fueled by just enough discipline to build a habit.  Habits are harder to start than they are to sustain. The key is to identify the behavior you need to adopt and then work at it long enough to make it a habit.

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DISCIPLINE IS A HABIT, NOT A PERSONALITY TRAIT

Be careful of your words, for your words become your actions.

Be careful of your actions, for your actions become your habits.

Be careful of your habits, for your habits become your character.

Be careful of your character, for your character becomes your destiny.

Chinese proverb

The biggest lie about discipline is that it is a personality trait. It isn’t. It’s a habit. When you repeat an action enough people will attribute it to your personality. If someone works hard every day, they’ll say she is a hard worker.  Our habits are eventually assigned to us as a personality trait, but we weren’t born with them. We developed them through repetition. Habits and routines are what determine what we will achieve in life, that is why they are essential to our success and happiness. The excellent news is that we can choose to form whatever habits we want by shaping our environment to support them. Continue reading “DISCIPLINE IS A HABIT, NOT A PERSONALITY TRAIT”

THE LAW OF DIMINISHING INTENT

The Law of Diminishing Intent says the time to act is when the idea is hot, and the emotion is strong. When we delay, our intent quickly starts to diminish. The feelings grow cold, and the wisdom is wasted. We should follow through on the idea with action. The time to move is when we are inspired to act. BEGIN. Start installing the necessary habits and disciplines. Do it while the idea is clear in our mind, and the desire is strongest in our heart. Begin while your emotions are stirred.

Installing NEW routines and behaviors requires a herculean disciplined effort. Do not squander your desire. Put it to good use. Take immediate action. Hesitation allows your desire to install good habits that will improve your life to pass without being employed. Don’t allow the emotion to diminish through indecision. Indecision is mental paralysis. Indecision means what could be is postponed or may never be. Indecision means putting off what we could do, what we should do. Indecision means the opportunity waits. Indecision means the door remains closed. The longer we delay, the less likely we are to act. Our desire quickly erodes and fades from existence. The wisdom is wasted, and the idea is soon forgotten. “Indecision is the greatest thief of opportunity.” Jim Rohn Continue reading “THE LAW OF DIMINISHING INTENT”

The Effective Program Litmus Test – Does your Program Pass

 “Greatness is a lot of small things done well. Day after day, workout after workout, obedience after obedience, day after day.” Ray Lewis

Ray Lewis _image by Shea Huening .pngImage by Shea Huening

Today we are drowning in information, but starving for wisdom. Most of us have the knowledge of the world available to us in the palm of our hand. A lack of information isn’t the problem. A lack of common sense is the problem. Nowhere is this truer than in the fitness industry.

You might be reading this with the hopes of validating your current program. You want to know if it meets a scientific litmus test for determining its effectiveness. You might be reading this to discover the five characteristics of an effective program. I am sure you could find an article like that, but this isn’t it. I conducted a Google search and wasn’t disappointed.

The litmus test for determining if a program is effective is simple. Is your diet and exercise program sustainable? That’s it. If your program is sustainable, then it is effective. So many people fall into the trap of doing a program. The whole mentality of “doing a diet” or workout program is flawed. It implies a task that has a beginning and end. Staying fit is a journey, not a destination. Fitness isn’t something you do, it is something you live. Continue reading “The Effective Program Litmus Test – Does your Program Pass”