Magic Pills, Hacks and Secret Sauces 👨🏻🔬
- Jamie Stumpe
- Jul 27, 2023
- 2 min read
I. No magic pills, but there is a formula...
Okay, so let's get real here - there's no magic pill to being fit, strong, and healthy. Sorry, no shortcuts, hacks, or special sauces.
Don't get me wrong; you can get there in many ways. But honestly, it doesn't matter if you lift barbells or rock your body weight. Go running or swimming, eat just veggies or go full caveman - whatever floats your boat.
Sure, some methods might work better than others. Others might be more your style than others. But in the end, they all have the potential to work. It's not the method itself that makes them effective; it's a simple formula that determines their effectiveness.
(Intensity X Frequency) X Consistency = Outcome
I know, I know - that sounds like trainer gibberish, so let's break it down a bit.
Intensity is how hard you push yourself or how tough it is.
Frequency is how often you do it.
Consistency is how often you do both of those things.
Let's say you aim to do a challenging workout three times a week, but it's a bit hit & miss; with some weeks, you miss all three. In this example, consistency is the weak point. Don't worry; a small improvement here can make a huge difference!
Lowering your frequency to twice a week but being more consistent with that plan will give you a much better outcome over time.
Other times it might be an intensity issue. Let's say you've made several small changes to your diet and do them consistently, but now they're too easy and not doing much. In this case, you might need to increase the intensity and make a more significant change.
It's an oversimplification, but I hope you get the point. If you want a different outcome, ask yourself how you're showing up.
Do you need more intensity, frequency, or consistency?
II. Push-up + T-row 💪
Are you planning on doing some heavy pressing? Try throwing in a set of these beforehand to show those shoulders some love.
A great movement for getting your scapula (shoulder blade) to move through its different positions, improving how they move and the stability of your shoulders.
III. Quote to ponder
“That’s why the philosophers warn us not to be satisfied with mere learning, but to add practice and then training. For as time passes we forget what we learned and end up doing the opposite." - Epictetus
P.S. If you enjoyed this week's Thursday Three, share it with a friend.
Thanks,
Jamie
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