If you want to change your body, build lean muscle, lose weight, or reach most of your fitness goals it’s important to remember that those achievements take patience and perseverance. Before you embark on any nutritional or exercise regime you’ll need to tell yourself to take it “one day at time.” 

We live in a culture of instant gratification. Anything we want or desire can be obtained pretty quickly, within reason that is. But when it comes to changing your body shape or improving your health, it takes time and effort.

You’ll need patience to see it through and perseverance to stay the course. These two words describe what it takes to go the distance and endure the hard days when things don’t go your way.

During times of stress or hardship, sticking with your eating and exercise plan are the two best things you can do for yourself.

Exercise has been shown to help alleviate the harmful effects stress can have on your body. When you’re stressed, your body releases the hormones, cortisol and adrenaline, which can cause your body to hold onto fat. 

If you’re eating a diet that’s already high in fat like processed foods and you’re not exercising enough then you’re setting yourself up for weight gain — putting yourself at risk of developing illnesses.

Here are five mantras to remember when the going gets tough and you want to stray from your plan:


Learn more about IFBB pro and article author Linda M. Stephens on her website.