Want to build a better body?
Then one of the best things you can do is quit.
While you’re at it, you should go ahead and Reset your entire workout routine.
To top it all off, I’m going to show you exactly how you can quit, reset your program, embrace the basics, and start getting better results.
Let’s start with why you should be a bit ole quitter and how that will allow you to get even better results.
You Need to Quit
It’s not often that you’re told you can accomplish more by quitting. I’m going to change that right now.
Even if your goal is to lose fat, build a better body, improve your health, or get stronger, one of the best things you can do is just quit.
Quit looking for the “latest and greatest” or “optimal” workout routine.
Quit looking for the “secrets” to losing fat and building a better body.
Quit following unrealistic, non-negotiable rules that can’t be sustained long-term.
Quit stressing over the tiny, insignificant details of strength training and nutrition.
Quit trying to optimize a supplementation protocol that you think will increase your rate of success.
Quit over-thinking the entire process.
Quit basing your self-worth on your physical appearance.
Quit forcing yourself to follow a workout program that you know isn’t practical or that you absolutely dread.
If you’re constantly stressing about your workout program, or even worse, revolving your life around a rigid routine, your results will be less than optimal despite your efforts and determination.
Yep, there’s a time when being a quitter is actually a great choice.
So if you’ve been doing the things mentioned above, now is your time to proclaim that you’re going to quit. Right now.
Sure, it may be tough, especially if you’ve been doing all of those things for an extended period of time, but you need to quit right this moment, cold turkey.
In addition to being a quitter (and loving it!) it’s time to embrace the basics for better results.
Get Back to the Basics
It’s time for you to get back to the basics, even for just a short period of time. This will allow you to regain your focus, reduce your stress, and see just how easy this whole process can actually be.
Furthermore, it’s entirely possible to get better results with a minimalist routine compared to a crazy program that has you training for hours every week. You don’t have to take my word for it; you can read the testimonials of trainees who’ve taken the plunge and got back to the basics for more results in less time.
Sure, cutting your workout time in half and “only” working out 3-4 days per week can be daunting if you believe you have to work out to total exhaustion most days per week, but the results speak for themselves.
Let’s examine the basics a bit closer so you can start applying them today.
1) Don’t stress. This is perhaps the most important component for building a better body and improving overall health, but it’s rarely, if ever, discussed.
Why? I’m not entirely sure. Perhaps it’s because people don’t think they can get results by not doing something. However, stress can do all sorts of bad things to your hormones, body, and mind. And don’t forget, your body doesn’t differentiate between different types of stress whether you’re anxious about a deadline at work, you’re sick, dieting too hard, or you’re training hard most days of the week to the point of total exhaustion. Your body just knows it’s experiencing stress.
Constantly trying to find a perfect workout routine or obsessing over tiny details is just added stress that’s totally unnecessary, and it can cause damage.
This is one of the reasons why I encourage returning back to the basics from time to time and only working out 3-4 days per week. Give your body, and mind, a chance to rest a bit. Remove the unnecessary stress caused from exhausting, rigorous routines and see just how effect a basic program can be.
2) Workout three times per week. More specifically, strength train three times per week. Beyond that you can still be active, but try to do so in a non-exercise type of way. For example, instead of spending time on an aerobics machine or doing high intensity interval training, go do something fun like hike, swim, or anything else that gets you moving in a fun way.
This combination has proven to be incredibly effective for allowing trainees to lose unwanted fat, build a better body, and set them up for long-term success. If they have a super manageable gym routine (working out three days per week) and then they focus on having fun, they’ll be significantly more likely to maintain that activity level long-term. That means they’ll get the results they want and maintain them with ease.
Crazy, time-consuming, long-duration, rigorous workout programs simply can’t do that.
Quality will always trump quantity. Three total body workouts per week fits perfectly, and we’ll discuss that more in a moment, but you can get a proven three-day-per-week workout program in the Train to Be Awesome Guide.
3) Eat primarily real food, eat when you’re hungry and stop when satisfied. This is discussed in detail in Sane and Simple Nutrition, but this section wouldn’t be complete without a mention of nutrition. I know it’s sounds too simplistic, but that’s the point. Remove unnecessary stress and start getting results.
4) Enjoy the process, and be present. This one is super easy to overlook. We want results. We want to look better in our clothes. We want to be swimsuit ready. We want to see noticeable changes to our physique on a daily basis.
As a result we don’t enjoy the process. We’re not present. We just focus on the end goal, whatever it may be.
This is something that needs to change. We need to learn how to enjoy the process — every workout, every meal, every small victory.
You can learn more about this in the Train to be Awesome Guide, but make it a priority to start enjoying the strength training journey and being proud of what you accomplish on a daily basis.
Don’t get caught up in thinking about how you’ll look next week or next month; be present during your workouts and be proud of what your body CAN DO.
And now . . . let’s talk about pressing the Reset Button with your workout program.
Hit the Reset Button
How do you know if YOU should hit the reset button with your workout routine?
Simple. If you’re dreading your workouts, revolving your life around the gym, experiencing a ton of stress, or you just want the minimum effective dose that will provide the greatest benefits, then you should hit the Reset button.
Sometimes the best thing you can do is hit the “Reset” button with your workout program and start fresh with a simple and proven routine.
Why Should You Reset?
Regain your focus. You’re less likely to just go through the motions if you know you only have three workouts per week. If you’re working out most days of the week it’s easy to slack because you know you’ll have another chance tomorrow. But if you “only” have three workouts per week, you’re much more likely to stay focused and put 100% into each one.
Relearn the importance of quality over quantity. We think if some is good that more must be better, and this is definitely applied to working out. That’s why people often vow to workout every day of the week because they think it’ll allow them to achieve results at a faster rate. Oftentimes this just causes more stress and frustration as discussed above. However, if you focus on quality instead of quantity, you’ll experience first hand how much you can achieve with the minimum effective dose.
Have some fun. Believe or not, trainees actually start enjoying their training again when they do a Reset and only work out three days per week. Since they workout less they look forward to their training sessions, and enjoy them.
Have less stress. This one is self-explanatory, but when you stop revolving your life around the gym or forcing yourself to workout most days of the week, you’ll be less stressed.
As you can see, a workout Reset is incredibly beneficial. Let’s finish this off by showing you HOW to do a Reset of your own.
How to Reset
My preferred method for Resetting a workout program is to perform just three, total body workouts per week. That’s a great combination for allowing you to achieve great results with minimum workouts, have some fun, reduce stress, and maintain focus.
If you’re in need of a great program design that you can use then check out the Best Dang Workout Program Design article to get you on the right path.
Or, if you prefer to have a completely done-for-you workout program . . .
. . . Check out the Train to Be Awesome Guide for a proven and effective system and workout program that will put you on the fast track to achieving the results you want, and can maintain, long-term.