9 Tricks for Consistent Workouts by Charles Staley

This is a nice new article from Charles Staley writing at T-Nation on how to become more consistent in our workouts. Hint: do not focus on outcomes - focus on behaviors.

9 Tricks for Consistent Workouts

by Charles Staley
12/19/13 

Here's what you need to know...

• Consistency is the most critical parameter to training success.
• You can dramatically improve your training consistency by imposing accountability, better internal decision-making, and flexible programming strategies.
• More often than not, it's not about discipline, it's about creating an optimal environment for success.

Consistency is the "true north" indicator of any successful athletes. All forms of learning and personal development depend on regular repetition, and resistance training is no exception. Even the world's most perfect program – if there were such a thing – would utterly fail without sufficient consistency. Likewise, consistent application to a sub-par program will deliver the results in spades.

This makes great training consistency a secret weapon that helps you level the playing field between you and your more gifted peers. In fact, it's the best kind of secret there is – it's so obvious that no one pays attention to it.

One reason consistency can take such a beating is that when shit happens, workouts are typically one of the first activities to be sacrificed. The big lie you'll tell yourself is, "Well, my training won't suffer if I just miss this one workout." And as lies go, this is a great one, because it's completely true. The problem, of course, is it probably won't only happen once, and after a while, the lie becomes a crutch.

Fortunately it doesn't ever need to come to that. Here are nine very powerful strategies that will make you as consistent as clockwork. All these "hacks" are just ways of managing both your external and internal climate so that instead of feeling like you're always having to push yourself, you'll find yourself "pulled" toward making the best decisions on a regular basis.

I've placed these nine strategies into three different categories, based upon their mechanism of action. The first category features three hacks that are all fueled by accountability. The three tips in the second category involve upgrading your internal climate. Finally, the third category highlights three ways that you can tweak your programming for maximum adherence.

1: Be Accountable to an External Influence

Be Accountable to a Program

There's no shortage of solid programs at T Nation. Before worrying about which program is best, just start doing one. Chances are, no matter which one you pick, doing it consistently will work dramatically better than doing what you're doing now with no consistency.

The beauty in doing a training program (as opposed to training "instinctively") is that you're accountable to its pre-formatted schedule. If the program calls for you to squat on Mondays, Wednesdays, and Fridays, then on Thursday night you know what you'll be doing tomorrow.

Programs – even the worst ones – make demands on you. "Instinctive training" doesn't.

Be Accountable to a Training Partner or Coach

If you're already accountable to a training program, adding this next component will improve your consistency even more.

One of the main reasons people hire coaches is to keep them accountable. And one of the main reasons people don't hire coaches is that they think they don't need one. Which is the better group to be associated with? Looking back at my training journal, I see that I've completed 186 workouts so far this year, and I'm 54 years old. How about you?

Incidentally, coaches and training partners can be on site or remote. Sure, face-to-face interaction is ideal, but if we're mostly focused on accountability, remote support works just fine.
 
Be Accountable to a Competition Date

I've written about the value of competing many times and will no doubt write about it many more times. Chances are, most of the lifters you admire are competitive athletes; otherwise you'd never know who they were in the first place. So why not you?

Perhaps you don't think you're good enough? You may be right of course, and assuming that's true, I have a secret for you – competing is how you get good enough.

Personally, with many competitions under my belt, I'm still not quite good enough, but I'm still getting better, which is really all I ever wanted anyway.

2: Optimize Your Internal Software

Act As If

Even if you're accountable to a program, a coach, or both, you might still find yourself struggling to get your ass to the gym on occasion. Here's how to fix that.

You'll get up out of bed and make breakfast. Then you'll take a shower and put your gym clothes on. Next, you'll walk out to the car, start it up, and head toward the gym. You still may have no intention of training, and that's fine. You'll park the car, walk into the gym, and....

Chances are, at this point, you'll probably do something resembling a workout, right? If not, my guess is that you skipped the workout for a good reason, not a shitty one.
 
Cut Yourself Some Slack

Look, even half-ass workouts are far better than skipping them altogether, so don't be so absolutist in your thinking. It's inevitable that about a third of your workouts will pretty much suck. Another third will be okay, and the remaining third will be Facebook worthy.

Again, our goal is consistency, not necessarily gym heroism. Your goal is to show up and do what you can. That way, you give success a fighting chance.

Base Goals Around Behaviors, Not Outcomes

This is simple but game changing. It's based on control. More specifically, control what you can, and don't sweat the rest. Outcomes are multi-factorial, and therefore, often beyond your attempts to control them.

Behaviors, on the other hand, are largely within your control. So what you must do is identify behaviors that will likely lead to desired outcomes, and then frame your goals around these behaviors.

Some examples might be to complete at least 16 workouts next month, while eating at least 200 grams of protein every day. Anyone can do both of those things, and if you do, chances are you'll be closer to your goals in 30 days.

Other examples might be hiring a coach, drinking enough fluids, improving your sleep, and signing up for a competition. The key is to find your poorest habit patterns and then replace them with more productive ones.

3: Encourage Consistency 

 

Use Complementary Training

Are you busting your ass trying to be good at something, when the truth is, you might be far more capable in a different but related discipline?

The iron world is full of bodybuilders who would be much better powerlifters and strongmen who would be much better Olympic lifters. And there are lots of people who are just "recreational lifters" who could be great at one of the competitive lifting sports.

There are lots of lesser-known strength and power sports that you may not be aware of – kettlebell sport and Highland games competitions are just two examples. I'm going to do something called the Tactical Strength Challenge in April. There are also odd lift competitions, breaking competitions in the martial arts, and arm wrestling events.

The point is, if you're struggling at something that's not panning out for you despite your best efforts, it might be that your ladder is up against the wrong wall. Keep your options open and keep exploring until you discover your greatness.

Employ a Semi-Flexible Training Schedule

It's important to have a schedule but it should ideally be a flexible one. My scheduled training sessions are Mondays, Wednesdays, Fridays, and Sundays. Mondays and Fridays are upper body sessions while Wednesdays and Sundays are lower body sessions.

Using this type of arrangement, I have some options. Monday's session can be done on Tuesday without negatively affecting the program whatsoever. The same goes for the Wednesday session, which can be done on Thursday without any negative repercussions.

Also, if you find yourself in a crunch where you know you'll miss a workout, find a creative solution. Perhaps you can tack the most important exercise of the session you'll miss to a neighboring workout instead of skipping the session altogether?

Use Compulsory/Optional Exercise Categories

This final strategy is something I've used successfully for years. If you have a long exercise menu for a given workout, you'll dread the prospect of doing it, which will make you more prone to skip it altogether. What we really need is a challenging but friendly workout.

The way to do this is to have both compulsory and optional exercises in each workout. An upper body session might look like this:

Compulsory

Bench Press 5 x 2
Pull-up 3 x 8
Barbell Shrug 4 x 6
 
Optional

EZ Bar Curl 3 x 10
Lying Dumbbell Triceps Extension 3 x 10

Here, all you've got on your mind is completing the compulsory exercises. Once you've finished with those, you can make a decision about the optional drills. In my experience, more often than not, you'll do those too. It's just a simple little mind trick, but little things add up fast in this game.

It's Not About Discipline!

The nine strategies really aren't about discipline – they're ways to stay on track when discipline inevitably wanes. Most importantly, they're all methods of optimizing our environment and our habits so that we have the best chance of success.

If you've got a few tricks I haven't thought of, please share them.

Daily Om - Habitual Anger: Unblocking the Ally

Wisdom from a recent Daily Om.

Habitual Anger
Unblocking the Ally

by Madisyn Taylor

Anger can easily become our go-to emotion; to remedy, start noticing when and why you get angry.

Sometimes when we feel anger, it is coming from a deep place that demands acknowledgment and expression. At these times, it is important that we find healthy ways to honor our anger, remembering how dangerous it is to repress it. However, anger can also become a habit, our go-to emotion whenever things go wrong. Often this is because, for whatever reason, we feel more comfortable expressing anger than we do other emotions, like sadness. It can also be that getting angry gives us the impression that we’ve done something about our problem. In these cases, our habitual anger is inhibiting both our ability to express our other emotions and to take action in our lives.

If it’s true that anger is functioning this way in your life, the first thing you might want to try is to notice when you get angry. You might begin to see a pattern of some kind. For example, you could notice that it is always your first response or that it comes up a lot in one particular situation. If the pattern doesn’t become clear right away, you could try keeping a journal about when you get angry and see if you can find any underlying meaning. The good thing about keeping a journal is that you can explore your anger more deeply in it—from examining who in your family of origin expressed a lot of anger to how you feel when you encounter anger in others. This kind of awareness can be a formidable agent of transformation.

Anger can be a powerful ally, since it is filled with energy that we can harness and use to create change in the world. It is one of the most cathartic emotions, and it can also be a very effective cleanser of the emotional system. However, when it becomes a habit, it actually loses its power to transform and becomes an obstacle to growth. Identifying the role anger plays in your life and restoring it to its proper function can bring new energy and expansiveness to your emotional life.

What do you think?
Discuss this article and share your opinion

Roger Walsh's Eight "Therapeutic Lifestyle Changes" for Increased Well-Being

This brief article from Bella DePaulo, Ph.D's Single at Heart blog (at Psych Central) looks at eight lifestyle changes recommended by Roger Walsh - personal friend and physician for Ken Wilber - that are better than drugs or therapy. There's not doubt each of these is better than drugs, but I won't go so far as these suggestions are better than good therapy. There are many things that simple lifestyle changes cannot address, such as trauma of various forms. 

Still, it's a good list. These are things that are part of building resilience to stress and illness, and part of the coping strategies I teach to my clients (so Roger, some of us are doing this!).

The whole article is linked to below. And if you didn't notice, this blog is focused on single people

Are These 8 Lifestyle Changes Better Than Drugs or Therapy?

By Bella DePaulo, Ph.D

 

Roger Walsh is not a specialist. He is a University of California professor of psychiatry with degrees in neuroscience, psychology, physiology, and medicine, and joint appointments in anthropology and philosophy in addition to his primary appointment in Psychiatry and Human Behavior.

On the basis of all that, and maybe also his stint as a circus acrobat, he has a big tip for you: make some lifestyle changes!


If you are a reader of writings on happiness and self-help, many of Walsh’s tips will sound familiar. What is different is where Walsh is coming from. He’s a mental health professional telling other mental health professionals that they just don’t get it about the profound importance of what he calls TLC – therapeutic lifestyle change.

In fact, on the basis of scientific evidence, he believes that some of these TLCs are more effective than drugs or therapy. What’s more,

“Unlike both psychotherapy and pharmacotherapy, they are free of stigma and can even confer social benefits and social esteem.”

Professor Walsh is not anti-therapy. Well, not any more. As he explained to a reporter for a publication of the University of California at Riverside,

“I went into therapy because I didn’t have much faith that it really worked, and I wanted to see for myself,” he says. “A couple years later, I staggered out of there a very different person. It was perhaps the most transformative experience of my life.”

Without further ado, here are Professor Walsh’s Big Eight TLCs (not in any particular order), from his article in the October 2011 American Psychologist, “Lifestyle and mental health”:

1. Time in nature
2. Relaxation and stress management
3. Service to others
4. Relationships
5. Recreation
6. Nutrition and diet
7. Exercise
8. Spiritual or religious involvement

From what I have learned about people who are single, and especially those who are single at heart, I think that the suggestion to spend more time in nature is especially likely to resonate. I also especially appreciated that Walsh’s section on relationships begins with a paean not to coupledom but to friendship.

Here is the abstract for the original article, which is available online.

Mental health professionals have significantly underestimated the importance of lifestyle factors (a) as contributors to and treatments for multiple psychopathologies, (b) for fostering individual and social well-being, and (c) for preserving and optimizing cognitive function. Consequently, therapeutic lifestyle changes (TLCs) are underutilized despite considerable evidence of their effectiveness in both clinical and normal populations. TLCs are sometimes as effective as either psychotherapy or pharmacotherapy and can offer significant therapeutic advantages. Important TLCs include exercise, nutrition and diet, time in nature, relationships, recreation, relaxation and stress management, religious or spiritual involvement, and service to others. This article reviews research on their effects and effectiveness; the principles, advantages, and challenges involved in implementing them; and the forces (economic, institutional, and professional) hindering their use. Where possible, therapeutic recommendations are distilled into easily communicable principles, because such ease of communication strongly influences whether therapists recommend and patients adopt interventions. Finally, the article explores the many implications of contemporary lifestyles and TLCs for individuals, society, and health professionals. In the 21st century, therapeutic lifestyles may need to be a central focus of mental, medical, and public health.

Full Citation:

Walsh, R. (2011, Oct). Lifestyle and Mental Health. American Psychologist, Vol. 66, No. 7, 579–592. DOI: 10.1037/a0021769