Every Damn Day!!!

How bad are you willing to work for something you really want? A couple times week? A few times a week? How about every damn day?

For those that have some major goals and and a good distance to go to get there every day might be the only option.

Over the years I have watched clients excel and struggle. I have seen great success and great disappointment. I have seen some amazing changes and very little change. One thing that makes the biggest difference is the level of commitment put towards goals.

If you have relatively large and specific health and fitness goals you want to achieve do you think you'll get there hitting them a couple times a week?

When interviewing potential clients I like to find out what their goals are and how often they are willing to train and for how long. These simple questions give me an idea on how successful someone might be in their training. If your goal is to drop 30lbs, back squat 200lbs, and do ten strict pull ups in two months when you are inactive and are just getting of the couch with only training two days a week that might be a little out of your reach.

Having very specific goals is a great way to know exactly where you're going and setting up a plan according to those goals and when you want to get there will be the best option for you to get there. The faster you want to get there the more work you're going to need to put in on a consistent basis.

Think about training days over a year. I am going to use weight loss as a goal here but this could be used for any situation.

If someone wanted to lose 78lbs in a year you have 52 weeks to make that happen. This means you need to lose 1.50lbs a week for 52 weeks. This means you need to kill 5250kcal a week through a combination of good eating habits and exercise throughout the week.

Lets break that down over 6 days (You need one rest day a week for sure). You would need to kill 875 kcal a day. Lets say your eating habits were poor and you were able to cut out 425kcal a day while still being able to supply your body with the requirements to support your Basal Metabolic Rate (BMR), energy levels throughout the day, and the training that you are doing so you don't end up going Catabolic and have your body break down muscle tissue for fuel instead of using the food you should be taking in. This means the other 450kcal you need to kill have to come from exercise.

This goal is attainable in a year if you are able to maintain this type of consistency. What if you only trained 3x a week? Those numbers will change drastically and the goal ends up being less achievable. Now you would need to be cutting out 850kcal from your diet and burn 900kcal during exercise each day!

I'm not saying that you need to be training six days a week to achieve a goal but depending on your goal and what your deadline is you may want to lay out a plan to see if your goal is attainable or realistic in the amount of time that you are planning to reach it.

I have seen people make some serious gains on 3-4 workouts a week but they were extremely consistent in the kitchen and in the gym. The fittest strongest people I know train 6 times a week and sometimes multiple times a day. They have different goals and are willing to sacrifice things to get there that others might not be willing to do.

If you have a goal and only limited training times per week but aren't seeing the changes you need,   reevaluate your approach and modify frequency, intensity, and food intake. If you are seeing changes and are heading in the right direction then stay patient and keep doing what you're doing.

Stick to the plan and keep that goal in mind Every Damn Day. If you can do that, you'll get there.


Good luck!

Paul