I always have a problem staying consistent with my workouts. I’ll go really good for a few months with diet and exercise but then i’ll fall off for a month and eat like shit and only workout once or twice a week. Any ideas on what i can do to not be so inconsistent or to stay motivated cause i feel so guilty after i let all my progress go to crap.
Go to the gym on a regular basis, eat right.
I don’t see the conundrum.
watch Really good movies that inspire you to become twice as strong as you are. Here are a few I like :
Braveheart
Kill Bill v1
Rocky 1
Pick something with a training montage in it or some thing. And i know Braveheart doesnt, but by the end of the movie, if you dont have blue paint on your face, screaming “WALLACE!, WALLACE…” there is something wrong with you.
Get Ahnulds “Pumping Iron” for the motivation to work hard…
Yeah, yeah he had freaky genetics, took Vitamin “S” and apparently trained wrong but you have to admit all of them back then had a serious work ethic. If something didnt work they tried something else and never gave up.
jpouma1,
There are a couple reasons that you may be having trouble and several ways to get around this.
My first impression is that you may be overdoing it. This is not to say you’re overtraining per se. However, much of what is written on this site is for experienced lifters and jumping into an advanced routine and the t-dawg diet right off the bat might be too much (psychologically more than physiologically) for you to maintain.
A possible solution is to start by selecting/designing a routine that only requires you to train 2 days per week. Of course, this routine would not include anything but the major compound lifts. However, novice trainees should experience results with a routine as simple as this. Psychologically this routine will also make you feel good about hitting the gym. For example: If you were to attempt to train 3X per week and miss one day you’d feel like crap for missing a workout. If you were to attempt to train 2X per week and hit both of them you’d feel good. Note that you’ve trained the same number of times in each case, but mentally you feel better about option number two. Once you’ve demonstrated to yourself that you can consistantly hit 2X per week (give it at least 2 months) you can add a day. If you start missing again then back it off. Ideally you’d want to work it up to 3-4 times per week.
Do you have definative goals? Are you shooting for something specific and measurable? Nothing is more motivating in the gym than attaining a goal you’ve been striving for. I’d suggest that you select some realistic goals that you’d like to achieve within the next year. Goals like “I want to be strong” or “I want to be big and lean” won’t cut it. You’ll have to be specific. An example would be “I am currently X weight and X percent bodyfat. By this time next year I want to be X weight and X percent bodyfat.” Now, instead of leaving it at that you’ll have to figure out where you should be at each month along that path to reach that goal. (i.e., If I want to be X weight and X percent bodyfat by this date next year I need to be X weight and X percent bodyfat by this date next month). You can do the same thing with strength (I want to lift X pounds on this lift by next year so I’m going to shoot for X pounds by next month). This way you not only have a long term goal, but you have small things to shoot for every week/month.
You need a PLAN. Nutritionally I’d start by following JB’s 7 Habits as per his article here (http://www.t-nation.com/readTopic.do?id=459493). If you look at it today ask yourself one question “can I follow this for the rest of my life?” If the task seems a little too much than make some moderate adjustments. As time goes on things will appear easier and more natural and you can work up to all seven habits. Once you’ve got this down (again set a goal of maintaining these habits for 2 months) you can proceed to a more structured diet plan.
As far as training goes, WRITE OUT YOUR PLAN. You have specific goals now AND you know how many times per week you’re training. Take an hour an write down your plan to take you where you want to go. Train for 6-8 weeks and then take 1 week off. During that week you can map out your next phase. Personally I write out every planned set and rep (not the weights) of every workout for the whole phase in my training journal on my rest week. Then when I get back I have specific goals or things I need to do for every workout. If you add a day after your first 8 weeks then incorporate that into your next phase plan.
I hope this has been of help.
Good luck!
Every single time I watch Conan the Barbarian I just HAVE to train. I bought the VHS years ago and wore it out, now I’ve got the special edition DVD! Fucking epic!
I just started CT’s pendulum bodybuilding program, gonna give it about 12 weeks. I’ve never had any motivation problems, but im genuinely excited and look forward to each workout because its something different. Maybe giving one of the pendulum programs a run, bodybuilding, powerlifting, athlete, or come up with one of your own.
Will
I agree with kinetix.
I used to have the same problems with inconsistency. Then I set some goals and got on top of things. Vanity helps me out a lot too. This will sound really cheesy, but I look better every time I look in the mirror. I take measurements all the time, because I know the numbers go up just like they should.
I also think it helps to have some one to talk about your progress with. My girlfriend is also very strict about what she does in the gym, and she gets stronger, and looks better(good for me) all the time. So, we always keep each other going and push each other when we slip. So, maybe you have a friend or something who can bust your balls when you don’t make it to the gym, and can tell you that you’re a monster for the new PR you just set.
No matter what, start writing things down.
If motivation’s your problem, Rocky IV is the solution!
DI
Bump. Just to make sure jpouma1 sees this.
I agree with Kinetics. Some years ago I found this routine effective:
W. 1) Pullups
Squat
Bench press
After 72 hours:
W. 2) Deadlift
Military presses
Barbell row
You may add some calves,abs and grip work.
Have a good time !
Luca