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

The Mistake Of Learning From Mistakes

mistake

I watched an Olivier Roland’s video  and I learned good stuff.

It’s true that learn from your mistakes is a good method to improve yourself but you can do a huge mistake by doing this. Let me explain to you, the huge mistake is to only learn from your own mistakes. Look the world, we’re billions and there are billions of people who lives before us. As everyone makes mistakes, learning from mistakes of others is also a good strategy.

Mistakes of others

mistake others

Look mistakes from people who are in the domain where you want progress allow you to save time and money. I think we know it but we forget to do it quickly. It’s important to have a strategy to learn from mistakes of others to progress.

I tell you the truth, I also made this mistake several times. Sometimes I noticed that I had a talent and I was alone in solo thinking that I was smart enough to succeed. I thought I didn’t need professors, books, etc. It’s an ego trip, it’s the best method to waste time and almost guarantee failure. Yes, I know there are exceptions, some people happen to be successful in being solitary wolves but it’s clear that they lose a lot of time.

No matter where you want to succeed, there is a golden rule. You need master the basics ! Once you master the basics, you can be creative but not before.

You can try to be creative before master the basics and in 90 % of the cases you’ll fail, it’s true. Look at people who are successful, people who are creative, they were all newbies and they all learned the basics.

Example

Looks at the creative chefs who have restaurants with 3 stars in the Michelin guide. Do you think at the first day in kitchen, they said to themselves : « Go, I make a crazy recipe ? ». No, they learned to cook rice, pasta and they had to learn the basics like everyone else.

There is a company very creative that is Cirque Du Soleil  that reinvented the show. You notice that there is a lot of circus inspiration and other domains. It looks very similar to fusion restaurants. You know this concept where you take the best recipes from 2 countries and you make a mix of 2 to make a menu.

Learn form mistakes of others

biography

First

The simplest method is to read the biography from people who are successful in the field where you evolve. You’ll learn a lot of things, you’ll see that they strarted from nothing and sometimes they made incredible mistakes. Reading biographies helps you avoid making these mistakes.

Second

Be in touch with people who are successful in your field. Don’t absolutely look for people who are at the level where you would like to be, communicate with people who are better than you. Ask them what are the classic mistakes that beginners make.

Put in place a stratregy to know mistakes of others and solutions they used to move forward. You’ll see, this will save you from unnecessary stress.

Attention is a thing to do in addition to attend trainings, see tutorials in video,etc.

What I mean is not be a lone wolf. Connect you, inform you, be curious, attends trainings and find mistakes that you must not make before you make them.

-Steph

P.S.Do you want free compete workout programs ? Click here 

Free smartphone apps :

To track my calories, I use MyFitnessPal 

To track my workout program, I use Jefit 

New Record Daily

record breaker

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

In training, the key of success is to have constantly better results and improve challenges level.

If you repeat the same training everydays, every months, your body will adapt et it will learn to burn less calories and make less progress.

To continue to make progress our body to become stronger, we must constantly add little challenges everydays.

Always do the same thing again and again doesn’t work

same thing

Normaly, if you want to lose weight, you need to increase your energy expenditure. You need to move more, right ?

In summary to lose weight, you must move more and eat less. But move more is a little bit more complex than that.

Exercices don’t always lead to an expenditure of energy. There is a little explanation the New York Times .

Professor Pontzer for Hunter College followed a hunter-gatherers tribe and he learned they burn the same amount of calories than an average american. Mainly, their bodies adapted to the stress and learned to burn less calories in other ways to increase efficiency :

« Energy expenditure is consistent across a broad range of lifestyles and cultures. Of course, if we push our bodies hard enough, we can increase our energy expenditure, at least in the short term. But our bodies are complex, dynamic machines, shaped over millions of years of evolution in environments where resources were usually limited; our bodies adapt to our daily routines and find ways to keep overall energy expenditure in check ».

If you do 3 sets of 10 push-ups everydays, your body will be really good to do 3 sets of 10 push-ups, it will be more efficient but not necessarily stronger each time.

Look :

  • To increase your level in a video game, you need to fight against enemies stronger than you.

  • To increase your level training, you need to do harder challenges in your training.

Progressive overload

progressive overload

We know we can’t do the same thing forever to have huge progress. We need to do challenges.

« Progressive overload », this is our chanllenge’s name. We overload ours current capacities, slowly but surely.

NSCA’s Performance Training Journal  explains :

« Without overload there is no adaptation by the body. Neuromuscular adaption occurs first, followed by increases in muscle and connective tissue, and bone mass. Proper conditioning methods will lead to physiological advancement as well. Depending on the training goals, improvements in lactic acid tolerance, lactate threshold, maximum aerobic power, and a variety of cardiovascular functions could be the appropriate responses ».

Our body will improve in all sorts of ways form stronger muscles to a better performance of the central nervous system. All of this is possible with a stimulus or simply « a challenge ».

We apply a stimulus to our body and our body responds, this improve all these areas mentioned above.

The solution is simple, right ? Just increase the challenge to each exercice, everydays and forever. Just to reach the level 99.

A record everydays

I wrote an article to break a plateau  and the better thing to break a plateau is to avoid it. A plateau can drain mentally, depress and can demotivate the most rebel.

When a linear progression is no longer possible, it’s the time to make little progress each week. This allows to progress without injuries.

Here are the benefits of this approach :

  • You don’t overload too much your body but you learn to lift more weight each week then your body begin to adapt to become stronger and repairing properly.

  • You don’t have these days where you feel blocked. You proves to yourself constantly than you’re better than yesterday.

The goal is to increase the total weight you lift in each training somehow. There are several ways :

  • Lift more weight per reps than the last time

  • Do more reps with the same weight than the last time

  • Lift more tota weight than the last training

  • Do the same number of reps, same number of sets and the same weight, but with less rest time between sets.

  • Lift in a better form with more range of motion or a harder variation.

As long as one of these metrics is higher than your previous training, you’re improve your level et you are stronger.

Example :

  • Training 1 : 5/5/5 x 43kg (95lbs)

  • Training 2 : 6/5/5 x 43kg (95lbs)

  • Training 3 : 6/6/5 x 43kg (95lbs)

  • Training 4 : 6/6/6 x 43kg (95lbs)

Each weak ONE rep was added in the training. Then for the Training 5 and 6, the processus restart with a heavier weight.

  • Training 5 : 5/5/5 x 45kg (100lbs)

  • Training 6 : 6/5/5 x 45kg (100lbs)

The total weight lifted in Training 4 is 3x6x43kg = 774kg (1706lbs) and the total weight lifted in Training 5 is 3x5x45kg = 675kg (1488lbs). There is more weight per reps, there is progress, it’s cool.

Slow, stable, constant progress. Little by little, we become less little !

You ? How you progress ?

-Steph

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