In this article I just want to give you as much value as I can. I want to give you everything I know because I genuinely want you to succeed, in hope that one day, others to care enough to do the same thing for me. I want to treat you the way I would like to be treated- I wouldn’t want to sell you on something you don’t need. I’m going to give you all I know that has worked for me to get the physique that I have.
First, I’ll tell you a little bit about my story and where I started.
It sounds cliche, it sounds like a cheap headline, right? Could you actually become addicted to the whole process? Yes. Absolutely. I have done so with major physical challenges and so can you.
The thing is, you will find PhD’s MDA’s doctors and scientists of equal qualification contradicting each other on the basics of health and fitness.
One book says do this this and that and you will live for ever. The other, written by an equally qualified doctor, says if you do that then you will die tomorrow, you should do this and this.
This frustrated me.
I thought to myself if I ONLY do 10 press ups per day, then gradually increase it with time, then eventually get some sort of arm muscles. Right?
So I did it… though 1 press up was impossible. I simply could not do it. So I went on for a few days just trying to do that one press up. Eventually I got there. Then I challenged myself to do 5 in a row without stopping. It took me a good few weeks, but eventually I got there.
Then I kept increasing the number…I started to see small results … and I was hooked.
The very essence of my success, the very one thing that has allowed me to make progress and get the current body is being hooked to the whole process.
Why this is the defining factor
No matter how much you know. No matter how much expensive equipment you have. No matter if you have all the fitness books in the world…you eventually have to actually work out to start getting results.
Knowledge, gym, equipment, supplements will not give you the body you’ve always wanted.
How to you get to the point were you would train frequently enough?
Enjoy the process.
If you don’t enjoy it, you simply won’t do it enough to get results.
I’m not the most knowledgeable person in the world (I still don’t know what a calorie is), I don’t have any weights or equipment (only using house hold items i.e. 5 litre water bottle), and yet i’ve managed to get 4/6 pack with out ever stepping into the gym.
And surprisingly, I enjoyed every second of the process.
I looked forward to training.
A lack of resources are never the issue. Its a lack of resourcefulness.
I might be shooting myself on the foot here. But you don’t actually need me to personally train you. You can achieve your fitness goals without my assistance.
This is exactly what I train my clients. This is the only thing that I do.
Just as I did on myself, I do to them.
All I’m doing with my clients is influencing the inner communication they have with themselves.
Just be aware, that what I’m about to show you is so ridiculously simple that you probably wont believe it for a while.
*You would only have to train 2-3 times a week, you pick the days. Doesn’t matter which order or when.
*You may find that one week you want to train 4 times. Another week once. Relax.
Till this day I have times where I train 6 days a week and sometimes only train once a week.
*Again, you want to average around 2-3 times. That is an excellent average.
*** You do want to make sure that you take pictures of your current body, or else forget about it. You must take before photos. Or else you wont see the progress.
WITNESSING YOUR PROGRESS IS WHAT MAKES THIS WHOLE THING RIDICULOUSLY ADDICTIVE
The only reason why I didn’t take before/after pictures is because I was freely experimenting and didn’t know I would even make it through to this stage.
What I did was focus on three areas of the body. Upper, Middle, Lower. You have one position for each area.
Press ups for upper.
Sit ups for middle.
Squat for lower.
Step 1 For each position, you have to see what your base is – how many you can do before your body wants to stop.
Step 2 Then just do 2-5 more.
Do that for each position – you may find that for squats your base line is 15, push ups is 1 and sit up is 10.
Gradually, you’d find your base line is increasing each time you do this.
Keep repeating until you have gotten to the point where exercise is totally addictive and something you’re looking forward to. Once you have that, you have laid the foundations.
This may take you a few months or a week. It depends on the person.
One of my clients, on her 3rd session, she was waking me up demanding that we do another session.
Another client, on his 1st session, he was already hooked on the process and doing extra workouts outside our sessions, voluntarily.
With this strategy, if you don’t witness small incremental improvements, you will at least feel it.
My expectation for this to work on anybody is at least 10 weeks or 3-4 months.
For some people they may feel the need to do so much at the beginning- lift weights straight away, do all these different routines, learn all the names of the muscles, diet like crazy.
Its stressful. Its unnecessary and most likely discourage you from doing this long term.
Ok, now that you are addicted to this, you can now focus on body building/toning up/loosing weight.
It will come so quickly and naturally like you would have never expected.
Strategy for toning/body building
This is what I have done to build muscle.
If you want to tone, just to it less frequently and a little less intense.
Im going to explain the whole thing through an example.
The sit ups. I do this technique with a bit of a twist.
(This includes weights and a timer, I use a box of books, weighs around 20kg)
The way I do it is finding my weakest point in that sit up position put the weights on my chest and time it.
To get those defined abs quickly, your only focus must shift to increasing the number of seconds OUTSIDE your base. Period.
I do that for as many times as I can in the session – average: 5
The thing is. To get this right, you must realize that it is your ONLY FOCUS – that it is simple.
It is straightforward. Do that over a short period of time and you cant help but see results.
It will burn like hell. Be extremely painful almost all the time, but you wont be able to stop doing it as #1 you’re already addicted to training #2 the quick results from this technique will get you more hooked.
Apply this principle on any position and you would get the same results just on different areas of your body.
It’s that simple. Its only a small simple shift of focus.
I cannot highlight enough the importance of this, as that is the only, again, THE ONLY thing you need to do/focus on.
Do you see why this is really all psychology?
Also, remember this: doing 5 slow excruciating squats is miles better than doing 25 easy quick squats.
Let me end by saying this: “knowing” this wont do you any good. Its equivalent to not knowing if you go out there and and actually do it.
I would love to hear your thoughts on this.
I do encourage people to challenge my ideas/way I do things – meaning please do give constructive criticism. It would help me develop and grow.
Any questions do tweet them at @eli__white and i’d probably answer them via short video.
– lifting heavy straight away. This is too overwhelming and is not sustainable. I have had a client who did this and we had to start from square 1.
– starting the gym before training your psychology to be addicted to exercise. At the start, lifting your own body weight can be a challenge. Never mind the gym. Take it gradually. Going to the gym is a a whole lot more intense, you will be discouraged and will have to start again from square 1.
– thinking that you have to do a massive amounts at the beginning. If its something complicated you wont do it. Don’t fool yourself. This is discouraging. Back again to square 1.
– most importantly, thinking that training something complicated in any way. Its discouraging, and wouldn’t train enough times if you ever do it in the long term. Square 1.
- Find your base for each position. add 2-5 on top of that
- Training 2-3 times a week
- FORGET EVERYTHING ELSE AND FOCUS ON BEING ADDICTED TO THE PROCESS
- Let yourself procrastinate, its fine. I did it so many times… and still do; you want to not force yourself to go to the gym but WANT to.
- Track progress – take pictures in the mirror and rename it to the date you took it!
- Make things complicated and your in serious trouble. The whole thing is unbelievably simple.
- Laying the foundation (the psychology) will take time, but once you’ve done it, everything else will literally be effortless. You’ll get too quick of results. You’ll be bored because you can get into any shape too fast.
- Any questions, shoot them over to @eli__white
I do not deny the important of diet/what you eat.
I am not responsible for any injuries or accidents from instructions in this article.
Please consult your doctor if you have any physical challenges or medical conditions before training at any intensity.