1: Weigh food with a scale. Don’t eyeball or use measuring cups unless you’re on the road/at a party.
2: Always try to beat your previous workout set performance. The attitude is “always go for more.”
3: If you’re stranded without gym access, without weights, and have already rested too long, do prehab exercises and body weight moves that challenge you. One-leg squats, one-arm push-ups, etc. Why not use the opportunity to focus on the weakest links?
4: Don’t sweat small extras, like some oil in your veggies unless you see a fat gain and are trying to lean out.
5: Keep track of everything. Feelings, heart rate, blood pressure, weight, temperature, breathing, etc.
6: Use two kinds of rep ranges: one for strength (1-5 reps), and then for time under tension, which means lower weight but more reps. 35 lbs. with 10 reps is 350 lbs., whereas 6 reps with 50s is 300 lbs.
7: If you cannot get the range of motion you like, drop the weight so you do. Don’t deny you’re doing half-ass work.
8: If you have only 30 minutes to do either weights or cardio, do cardio. Why? I don’t like speed training with weights. Personal preference. And more rest usually equals more strength.
9: Only consume a caffeinated drink pre-workout. I don’t have a morning cup of regular coffee unless I work out after.
10: Get plenty of salt from mustard, broth, etc. Salt doesn’t make me fat, it just makes me hold a little more water. It’s okay. No sodium = lowered performance.
11: Do unilateral moves, usually first in leg training, because I have one more dominant leg.
12: When you get pain somewhere or something doesn’t feel right, seek out the cause and work it out. For instance, trigger points or too tight muscle fascia.
13: If you want a treat, make sure you know the potential consequences and ask yourself if it’s worth it.
14: Always psych yourself up by telling yourself you’re strong even though you may not feel like it. Don’t acknowledge lack of energy.
15: When at a restaurant, either special order or pick out the best option and never fall into the “Ah, damn it, it will sabotage my efforts anyway, so why not eat it all?” mindset.
