19 Ways to Improve Life, Lifting and More
1) Train Consistently 4 days a week
2) Train hard for as long as you feel good with high intensity training, as soon as you feel the need to back off, LISTEN to your body and deload / cut back for a 1 - 2 week period.
3) Every 3 months, take 1 week off from strength training entirely
4) Stop training fancy schmancy
5) Use heavy weights for low reps
6) Use moderate weights for moderate reps
7) Use light weights for high reps
8) # 5 - 7 ALL work, it's usually lack of intensity, lack of consistency and poor nutrition that cause lack of results
9) Eat as much wholesome food as possible. Stay away from processed foods, go organic as often as possible and eat approx. 5 meals a day (4 - 6 meals)
10) The basics always work - barbells, dumbbells, bodyweight
11) Get a sled and drag ir or sprint with it once a week. You'l notice HUGE improvements in conditioning and leg strength
12) Move your body! Jumping rope, hill sprints, rope climbing, trail running, swimming, surfing, wrestling, etc. - all these different activities keep you mobile, agile and hostile! Do not allow yourself to become a one dimensional person who can only lift heavy, or only do calisthenics, or only _________ (fill in the blank)
13) Drink tons of water.
14) Eat fruit and veggies everyday, and NO, I'm NOT your Mommy!
15) Once a week, loosen up on the food choiced and splurge to your liking. The next day, get back on track.
16) Lots of training methods and principles work, do not subscribe to one and only one. This is a great way to get overuse injuries and burn yourself out
17) Take time every day to give to yourself. Lay down and read a few pages from a good book, get some shut eye, even if it's for 15 minutes or have a glass of wine. In life, it's important to do what makes YOU happy!
18) Do NOT fear the unknown. Learn to love the unknown and go for what you've always wanted in life. Tomorrow is never as good as right NOW!
19) Don't talk sh*t behind other people's back, it only shows your insecurity and lack of respect for self and others. Respect all and walk the walk, don't talk the talk.
Until the next time,
Dedicated to your success,
Coach Zach
I highlighted my favorites here. This is good stuff!
