Now most guys, they go for a couple of weeks, maybe a month. They see like a little bit of progress but they’re not really getting the progress they want. They get discouraged and they give up. They stop going or they might go once a week and they’re not really making real gains.
Now the way I’ve done it, I’ve lost 20 pounds over the last 3 months and gained a lot of strength and I’ve been able to keep at it, going four times a week by employing a little trick, motivational trick.
Now of course there’s the macro motivation. That’s you know, I’ve lost weight on my face, so my face looks better. I look much better taking off my shirt. I look great at the beach. Girls turn their heads, look my way. I look good on camera now when I take off my shirt, so I can shoot videos shirtless occasionally on the beach and not look terrible. Those are like macro motivations.
But how do you get to that point? How do you stick from going from week to week to week?
Tracking Log Book
Well, what I do is I keep a logbook and I’ll write down every set that I do, and I can actually see my progress. I can gauge my progress. In every week that I go, I know I’m going to make progress because I keep pushing myself a little bit further. I might add a couple of reps. I might add 2-1/2 pounds or 5 pounds on to my lifts. So I can look forward to always beating my previous record and I see that I’m making progress.
As an example, if I’m doing a bench press, I might put rack up 45 pounds and 25-pound weight on each side, and I do that for a week. Let’s say I barely can do 5 reps; then I know the next week maybe I could do 7 reps. The next week, I could do 9 reps. Then once I hit 7, 8, or 9 reps, I’ll put an extra 2-1/2 pounds on each side, so now it’s a 45-pound weight, a 25-pound weight, and a 2-1/2 pound on each side.
Then I start the process over. Then I might do 4 or 5 reps with that. Then on my next workout, I’m doing 6 or 7 reps and so on, and then I’ll add more weight.
So it’s this little micro – it’s kind of like increasing the effort required in very micro amounts, either an extra rep or a couple of extra pounds but I’ always writing it down my logbook so I always see where I’ve been and where I’m going. It keeps me motivated because I’m always thinking ahead, “Yeah, I want to go to the gym because I want to beat my previous records,” and 90 percent of the time, I do it. Ninety percent of the time, I make a little progress. It’s that little progress that keeps you motivated.
Whereas most guys, they’re not writing anything down. They’re always lifting about the same. They might actually lift less because they don’t remember what they lifted last time, so they’re not really making gains in terms of their strength.
So it’s really important to keep a logbook. So few guys do that, but that is the difference. That is the secret that will set you apart from every other guy who goes to the gym and lifts weights.
It’s going to set you apart to gaining lots of strength, and looking muscular, and looking good and looking great at the beach without your shirt on.