As they say, "Three years from now, you'll wish you had started three years sooner." When it comes to our physical appearance, change doesn't happen overnight.
However, if we dedicate ourselves to making a difference, our efforts can yield dramatic results.
The first step is deciding what kind of physique you truly desire.
Instantly, we all have an image in our minds of how we want our bodies to look – broader shoulders, more impressive thighs, or that coveted V-shaped figure.
Once We Have a Clear Vision, It Is Crucial to Choose the Right Activities to Develop Our Desired Physique
For those aiming to increase muscle size, a bodybuilder's approach is often effective. This involves working out with weights, using a weight that challenges but doesn't strain us, and performing multiple sets of 15 to 30 repetitions for each exercise.
Usually, it means pushing yourself to squeeze out the last possible rep. Whether it's isolated movements like bicep curls or compound exercises like squats and deadlifts, consistency is key.
On the other hand, if our goal is to reduce size in specific areas, it's essential to understand that spot reduction is a myth. No amount of targeted exercise will make us lose fat solely in one spot.
However, we can reduce overall body fat through a sustained calorie deficit. By consistently consuming fewer calories than we burn, over time, we can achieve the desired weight loss. Approaching weight loss with a long-term perspective is important. If you've a lot of weight to lose, think in terms of three years rather than three days.
A gradual, sustainable deficit can lead to remarkable changes.
It Is Crucial to Keep Up with the Times and Adapt Our Perceptions of the Ideal Physique
Over the last century, the concept of the perfect body has shifted multiple times for both men and women. Men have witnessed approximately ten changes, ranging from a barrel-like shape to a more muscular appearance. Women, however, have faced even more challenges, with the ideal physique changing approximately twenty times. It's important to remember that chasing a constantly shifting ideal is a never-ending cycle.
Instead, we should focus on sculpting our own bodies based on our personal goals and preferences. Ultimately, achieving the physique we desire requires effort, dedication, and a willingness to take action.
Make sure to differentiate between a wish and a goal. If the physique we desire is genuinely a goal, we must be willing to make the necessary sacrifices and commit to an action plan.
This includes:
- Setting a timeline
- Establishing deadlines
- Regularly evaluating your progress
- Adjusting your approach as needed
With determination and consistency, we can accomplish our dreams and enjoy the journey along the way.
It’s About More Than Just Achieving a Fit and Healthy Body
I encourage you to take some time to reflect on your aspirations and put them down on paper. Get specific about what you want your physique to look like three, five, or even ten years from now. Once you have a clear vision, create an action plan and work towards it.
Remember, it's not just about achieving a fit and healthy body; it's about embracing a fulfilling and active lifestyle that lasts well into the future.
If you are interested in helping others to reach their dream physique and ultimate health, I would like to recommend my new coaching program – The 80/10/10 Coaching Certification Program.
Join Professor Rosalind Graham, Ted Carr, and me as we equip individuals with the essential tools, training, and support to unlock their utmost potential in health and performance.
As a certified coach in the 80/10/10 methodology, you have the opportunity to transform your passion into a rewarding career while making a meaningful difference in the lives of others.
Enrol today by visiting www.811coach.com and benefit from the expertise of our esteemed team, comprising trusted experts in the raw food movement.
I wish you the best of luck on your journey towards your ideal physique.
Together, we can make incredible transformations!
Take care and be well.
Keep growing,
Dr D
Further Reading
- 5 Strength Training Myths by Dr. Graham
- The Truth About Biohacking by Dr. Graham
- Strength VS. Technique by Dr. Graham
- Lifting at the 2016 Sussex Powerlifting Championships by Dr. Graham
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