The Only Thing To Be Successful In the Long Term

 long term success

I read a Nerd Fitness article  and I learned good stuff.

Sir Winston Churchill said : « Success is the ability to go from one failure to another with no loss of enthusiasm ».

I’m sure you’ve heard this quote . But there’s something that nobody told you about that quote. This thing is the « GRIT ».

What’s this

definition

The meaning of the word « grit » is : « passion and perseverance for a long-term goal ».

We discovered after several years of case studies that intelligence wasn’t the most important element to have success in school, at work and in life.

The most important element to be successful is grit and personality. It’s essential to have the courage to go through all the challenges and failures to find a new solution to achieve the goal.

Psychology Professor at University Of Pennsylvania, Angela Duckworth shows in her studies that   :

« Smarter students actually had less grip that their peers who scored lower on an intelligence test. This finding suggests that, among the study participants – all students at an Ivy League School – people who are not as bring as their peers compensate by working harder and with more determination. And their effort pays off : The grittiest students – not the smartest ones – had the highest GPAs ».

And  :

« At the elite United States Military Academy, West Point, a cadet’s grit score was the best predictor of success in the rigorous summer training program known as « Beast Barracks ». Grit matter more than intelligence, leadership ability or physical fitness.

At the Scripps National Spelling Bee, the grittiest contestants were the most likely to advance to the finals – at least in part because they studied longer, not because they were smarter or were better spellers ».

These findings suggest that the achievement of difficult goals entails not only talent but also the sustained and focused application of talent over time.

There is also this article by Thomas Friedman in New York Times: Need a job ? Invent one .

In this article, there is a quote from Tony Wagner, Harvard Education Specialist : « Today, because knowledge is available on every Internet-connected device, what you know matters far less than what you can do with what you know ».

As you can see, it’s not the amount of information that is important to be successful but what you do with this information. It’s the same principle to have a healthy body. I know people who know a tremendous amount of information about how to lose weight and how to build muscle. But there is a problem, they’re all overweight and from year to year, they take on more weight and they need to take more medicines.

What is necessary is to use the information that you have every day. It’s useless to know all the answers and look for the perfect workout. Start with what you have now and day after day, you’ll improve your knowledge on the field.

How do I do

how much

Here is my case. As you already know, I plan my workout program throughout the year to gradually increase the difficulty (periodization). I have failures (very often) and I adjust. Every week I search for small changes and tactics.

Tracking my workout helps me tremendously to adjust the difficulty without creating any injury. I use an application on my smartphone to track my workout, it’s Jefit.

I know that all my life is going to be like that. Learn more, have more failures and find new tactics to progress.

It’s true that says it like that, you think it’s boring but it’s very motivating to see progress made week after week. Small details are important to your body. Often the people around you don’t see you making progress. They don’t see that your body is changing but you know you have more strength and better health.

What looked annoying is actually motivating. I like to see small changes on my body because I know that the accumulation of small changes make a great transformation. It’s the same principle as a video game, the main character is gradually becoming stronger and stronger.

When I look my workout’s tracking over several months or several years, I see that I have done great transformation. The amount of weight lifted has increased and my endurance has increased.

When I check my workout’program of the day, I stop to day to myself : « It’s going to be painful today, oh no ! » but « Mmmh, it’s going to have a little new record today ! ».

That is why I began to « document » the evolution of my body. If you watch my videos every day, you’ll not see any difference but when you watch the videos I made 6 months or 1 year ago, you see that the differences are really visible. And it’s the same for you.

Build the grit

grit

For several years I had several (one ton) failures and I searched to find small changes and new tactics to change my body little by little, week after week. I did all that to create « my new standard » and « my new identity » to have the best possible future in my life. All these small improvements on my body have developing more grit and perseverance.

Here is how to build your grit yourself :

  1. Determine your new « identity ».

    The more specific your new identity, the easier it will be to prove it to yourself. For example : « I’m the type of person who never miss a workout » and « I’m the type of person who always eats a healthy meal at lunch » and/or « I’m the type of person who works on his own business as soon as I have free time ».

    To always have these identities in mind put post-it in several places in your house like on the calendar, the phone and the mirror of your bathroom. You can also have it in the wallpaper (lock screen) on your smartphone.

  2. Have small victories every day to prove it to yourself and motivate you to do that

    Follow your evolution and highlight your small victories to see that you are in the right direction. Make a daily challenge that takes you between 5 and 15 minutes. Once this challenge is successful, it’s a small victory in addition.

  3. Increases the difficulty of your challenges every 30 days

    For a month, for 30 days, you’ll have small victories. Once you have 30 small victories, make a party to celebrate these victories and increase the difficulty of your challenges for the next 30 days.

    Attention, our will’s strength is limited so use all this will to build this new healthy habit.

  4. When you have created you « new standard », it’s time to improve it.

    Improve your « new standard » by making small adjustments. Make slow and steady progress to win. If you make drastic adjustments, you will have more failures than small victories and this will make you want to give up.

  5. When you fail in something , be sure to fail differently next time

    Failure doesn’t mean that you have a bad or a weak personality. It’s just mean that you didn’t have all the knowledge and experience to succeed. Learn and practice more on the field to continue towards the best.

It’s not important where you’re from, where you’re going that’s important.

I warn you already that this a path with more that 1 billion challenges but it’s the price to pay for a better lifestyle. To achieve the lifestyle of your dreams , you will create 1 billion versions of yourself, all better than the previous ones (it’s like an update).

The most important thing is that you shouldn’t let anyone tell you that you can’t accomplish anything in you life (this also includes you parents).

If you know you can do it, do it !

What is the little victory you have recently made, and what the next ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Beginners Errors

beginners

I read a Nerd Fitness article  and there is good stuff.

Chasing the illusion

illusion

« This training shocks muscle », « it’s a training from army » or « this diet work without change what you usually eat ». You have already heard these slogans several times I think.

This type of advertising always encourages us to look for the last training program, last supplement, DVD,etc.

We’re happpy, we can have an athletic body in 3 weeks with a training program. We believe it but after 3 weeks, we have little result, we stop and we depress. It was an illusion.

All the year, be consistent and patient, this is the solution. 2 elements are enough to be healty : diet and exercices. Matrix’s companies sell us illusions like « this training program target the belly’s fat ». These illusions have as objectives to incite us to buy them and not to help us to be healthy.

Select a simple training program and use it all the year. I offer simple and free training programs for all body muscles. Test it.

Remember, the body need a maximum of 12 weeks to be accustommed to a new diet and a training program. Once your body is used to it, you have to wait several years to have an athletic body (3 years). Day after day your body improves but it’s first inside and after outside. Your internal organs have priority.

Emotion

emotion

Our emotions prevent us from being in good health. Do you don’t believe me ? Here some exemples :

  • I did my training session today, I can eat cookies
  • I eat a cookie just one time. It’s good, another one
  • It was hard today at work, I need to eat it

We need to learn to control our minds by associating positive emotions with exercices and healthy diet. It’s important because we can have some cases where we eat 1000 calories of cookies and we burn only 300 calories during a training session. These emotions These emotions make us make exceptions and if we do them more often, we risk doing no training and healthy meals in the week.

Do meditation and follow a personal development’s program are great to reprogram our minds.

Tips to start

  • Use calendar’s alert in your smartphone for your training session

  • Cook your healthy meals of the day ahead

  • When you’re hungry between meals, drink water

  • If you want watch TV, do bodyweight exercices before

Pleasure

pleasure

Often people think that do physical exercices isn’t fun. They imagine that to be in good health, it’s eat salad and run for hours or be on a bench surrounded by athletic people. This image is enough to discourage a lot of people.

I’m healthy and I don’t eat salad, I have my portion of vegetables. I run once a week and there is others way to do exercices like strenght training, gymnastics, frisbee, hike, etc. Find the physical activity you like. If you do a physical activity you don’t like, choose another. You need to have pleasure doing this physical activity. If you don’t have any idea, do a search on internet.

Bulk

bulk

Women say often « I don’t want lift weight because I don’t want bulk ». Then women avoid dumbbells and run for hours and do crunchs. And if they use dumbbells, they choose the lightest possible.

Women have this behavior because in a women’s magazine, they read that to have a « toned » body, it’s necessary to make high reps with lightweight.

A « toned » body is a word or term create by marketing specially for women. Women can’t bulk up by lifting weight. To bulk up, it’s necessary to eat more calories than the body burn them. The truth to have a « toned » body is that you have to use heavy strength training with low repetitions

The most articles write in magazines, it’s the Matrix to ruin your life. It’s lies and the proof is that women are still looking for an effective training progam. Look, my sister still doesn’t listen to my advice and 4 times a year, she changes her workout.

A strenght training is great to build compact (or « toned ») muscles. Test a strenght training for a month, do a picture before/after and I sure that your pant’s size will change. Test it one time with a healthy diet.

Action

I know a lot of people that read a hundred of documents about fitness/bodybuilding and they don’t do a sport activity. Theory without practice is useless except to show off in front of friends. Einstein to validate his theories had to test them on the field. I don’t know, may be they’re afraid to choose a bad training program and diet ?

If you want my opinion, start today. Select a training program and follow it. The truth is that there is no perfect training program. And the secret of a perfect training program is to use it and adjust it month after month. Here are the steps of the perfect training program :

  • Select a training programme

  • Follow this program for 8-12 weeks

  • Track your progress

  • Look how your body change

  • Make adjustments

  • Repeats all these steps to infinity

Which training program you had the least results with ?

-Steph

P.S. Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Restart it’s cool

restart

When you start a video-games, your first character is weak. His level increase slowly, his statistics are rotten, he dies too often especially against the bosses.

But when you start again the video games with a new character, his level increase faster, you understand the controls, you understand how the video games work. You play more easily.

Have better physics is the same. When you try to have better physique and you fail, you learn a little more how your body works. Example, with the strategy A you lost weight and with strategy B you failed. You go to the gym for 2 months and you give up. When you return to the gym, you already will know the equipments and get less afraid to do exercises in a public place.

In fact, every time you restart, you get closer to your goal (forget haters).

How to restart

restart android

Separate yourself from your old you. Today, you’re a different person. Bad decisions you took yesterday doesn’t interest me, it’s the old you. Instead say to yourself : « I will fail again », you can think that today nothing can prevent you from reaching your goal to have a better health and a better physique.

The power of your will. Use the « new me » to your avantage while this week to make changes that can help you on the long-term.

  • Sign up for a gym with 50 personal trainer sessions

  • Sign up at a Dojo for martial arts

  • This week you can throw all the junk food in your kitchen and buy healthy food.

  • You can buy new clothes for training

  • You can schedule all your training sessions in your smartphone calendar.

  • You can do one thing for 10 days as a walk of 1km (or 1mile) every morning.

Fails differently. Now these changes don’t perhaps be the changes that work and this is normal. What is important is that you try to change this time differently. If you do what you’ve always done, you will always have the same results. So try something different and adapt. Make a blog for your results or track your calories with a smartphone’s app.

restart apple

Change one thing and don’t seek perfection, progress to be a better version of yourself.

-Steph

Slow Carb Diet 2 (Part 5)

 mistake

MISTAKE # 3: NOT DRINK ENOUGH WATER

drink water

To ensure optimal liver function for fat loss, increased hydration is a must.

Insufficient intake of water (“I don’t want to drink lots of water”) seems to be particularly common among women. Tim Ferriss’s mother has reached a plateau in fat loss and adjusting its water consumption, Tim Ferriss insists, she added a few more glasses. She immediately started to lose fat again and lost 3 lbs (1.3 kg) in the following week.

Make a special effort to drink more water during the “cheat day”, as the carbohydrate overload will be pulled by the water in your digestive tract and muscle glycogen. If you don’t have enough water, the result will be a headache

.

MISTAKE # 4: BELIEVE THAT YOU WILL COOK, ESPECIALLY IF YOU ARE A BACHELOR

cooking

In one sentence: If normally you don’t cook, canned and frozen food for the first weeks.

Don’t buy a lot of food that requires cooking skills if you don’t have them. Don’t buy foods that spoil if you have never a prepared a proper meal. The unfounded optimism will just lead you to rotten food and frustration. Here is a revealing picture of what happens to most onions in the refrigerator of Tim Ferriss.

Bob and the onion stalk

Tim Ferriss have a bag of dried lentils in his cabinet that are there now for six months. Why? He is too lazy cook and strain them.

Keep it simple. Using frozen and canned stuff for at least the first two weeks. Change one habit at a time: foods selection first, food preparation second.

MISTAKE # 5: MISTIMING WEIGHINGS WITH YOUR TIME MENSTRUEL CYCLE (NOT A PROBLEM FOR BACHELORS)

calendar

Women tend to retain more water right before their periods. Make sure you take this into account when you start your diet and take measurements of your body.

Ignore the weight on the scale in the 10 days before menstruation. They are not at all a reflection of what is happening. If you follow the diet to the letter, you will lose fat. Make your first weighing after your period (overnight is fine) and your measurements.

Don’t let short-term water fluctuations discourage you. Be aware of your menstrual calendar so you don’t conclude wrongly that the plan is not working.

MISTAKE # 6: OVEREATING “DOMINO FOODS” NUTS, CHICKPEAS, HUMMUS, PEANUT, MACADAMIA

nuts

There are some foods that, although technically good to eat for the regime, are prone to abuse in part. Tim Ferriss called the “domino foods”, as eating a portion often creates a domino effect and eat 2-3 portions.

Tim Ferriss’s fat-loss has reached a plateau three times due to almonds, which are easy to consume by handle and simple to use as nutritious excuse. Unfortunately, they also contain 824 calories per cup, 146 calories more than a Whopper from Burger King (678 kilocalories).

Some almonds is very good (5-10) but no one just eat some almonds.

Caro has learned to avoid domino food, but lost valuable time in the process, just like a dozens of others:

I re-started this diet. I started, but I didn’t follow exactly the advices of Tim. … I added peanuts and ate chickpeas and no weight loss, so I thought it was time to really do it. I re-started five days ago and I’m happy to say that I have lost 5 lbs (2.2 kg) in 5 days following the plan EXACTLY as Tim said, making no adjustment or substitution in any way, be real and honest about what I can and can’t eat.

Think you’ll just have a cookie or a small handful of chips ?

No, there is a bag in the kitchen. Self-discipline is overrated and unreliable. Don’t eat anything that requires control with portions. Have domino foods out of the house and out of reach.

 

-Steph