5 Positive Habits to Improve Your Physique
and Up Your Game!

Positive Habits #1:
Check Yourself Before You Wreck Yourself!

What do I mean by checking yourself? I'm referring to the daily checks you must do so you don't sabotage the good work in the gym.

• Check your Sleep - It's a fact that sleep plays a huge role in the recovery and development of muscles.

How is your quality of sleep?

If you are not getting enough sleep, ask yourself why?

 Is it because you're having too many late nights?

If you are not getting adequate good quality sleep, start identifying bad habits that you can improve upon, or go and make an appointment with a sleep doctor. 

• Check Your Nutrition - I can't overstate how important this side of the hypertrophy spectrum is. Building a physique takes more than just lifting weights. At the very least your protein, calories, fats, and carbohydrates requirements all need to be in check.
• Check Your Stress levels - Chronic stress puts your health at risk and can wreak havoc on your training. Take steps to control your stress as much as you can. The long-term activation of stress and the overexposure to cortisol can disrupt almost all your body's processes and can lead to…
• Anxiety
• Depression
• Digestive problems
• Headaches
• Heart disease
• Sleep problems
• Weight gain
• Memory and concentration impairment, all of which can impact training and mess with the results.

If you're a natural-born stressor, work out why you react to certain things the way you do. Learn to identify what stresses you out and how to take care of yourself physically and emotionally in the face of stressful situations.

 Check for the stressors within your control and start governing them rather than letting them rule you. The reward for learning to manage stress is peace of mind, along with better muscle building and fat loss results. If need be, seek professional advice.

Positive Habits #2:
Plan for the Best Results 

If you demand the best muscle-building results, those same results demand the very best of you. Head-turning natural physiques don't just appear. Upgrades will come from you doing all the small things necessary and implementing good positive habits to make the big things happen.

Act as if the vision for your physique is already a reality. This helps you to build positive habits and break bad ones. Each goal you set and achieve is the confirmation of what you already know to be true in your heart. "Believe it to achieve it, and act as if it is done."

Here's an example of planning for the best results using good habits. If you know you've got a busy day ahead, plan to stay ahead. If you're a sucker for leaving things to the last minute, put a plan together to get significant jobs like food prep and shopping done and out of the way so that it doesn't become a problem and have you running to the fast food place to fuel up.

While you can't plan and control every minute of the day, you can stash a little flexibility in your back pocket, so while you plan to have a rock star of a good day, you can keep rolling with the unexpected punches that life throws your way.

Positive Habits #3:
Find what motivates you to train Like a Beast

When the motivation to get through a hard training session starts to wane, it's up to you to push through and find a way to get back on top. Build good habits around your gym environment. 

If you train at home, space might be at a premium. Work with what you have to make it happen.

Where To Start: If your home gym requires a good tidy-up, stop putting it off; clean up and get the job done.

Building positive habits inside the gym is as important as having your game tight outside of the gym. Start by creating the environment you want. A good place to start is by putting your gym equipment away after every session is a good place to start. This puts you in the right frame of mind at the beginning of every workout where you can get straight down to the business of building muscle. 

Another way to achieve goals with positive habits is to find out what motivates you to train like a beast. Is it music pumping through the speakers? If so, turn up the volume and let that music drive your reps and sets.

 Whether it's progress pictures stuck on the wall or an image of someone who inspires you, nail it where you can see it whenever you need to get your head in the game. If you train at home, it's quite easy after a hard day's work to turn left into the living room and take a seat instead of turning right into the gym and getting your workout done.

If this is you, start by having your gym clothes already set out somewhere where you can see them as you walk in. If that's not enough, change into your gym clothes before you leave work. If you can help it, under no circumstance enter your house until you've completed your workout.

Is it an Inspirational quote stuck on the mirror that fires you up? Make it big and stick it up loud and proud. Make it easy for you to say "yes-please - I want the pain and the gains" to every training session.

Training in a public gym can be both a blessing and a curse. On one hand you're potentially surrounded by all the motivation you need. On the other hand, you are also in an environment that has many distractions that can slow the progress down to a snail's pace of even the most focused lifter.

Find out what distracts you and try to avoid these situations at all costs. You’re in there to do a job on your physique, so discover what motivates you to be your best inside the gym because it's getting these areas right that can be the difference between substandard or jaw-dropping results.

Positive Habits #4:
Log Each Set of Every Workout

So you've been winging it and not logging down your workouts. The problem with this approach is if you’re not an elephant, how do you hope to remember all the places you've been and how the hell you got there?

What weight did you use last week?

How was your gym performance last Tuesday?

Do you need to make any minor or major adjustments from the information gathered?

Workouts are made up of progressions, stagnation, or regression, however small and insignificant they may seem in the big scheme of things. You must write everything down.

Numbers don't lie, but at some point, your memory will. Workout logs are the backbone of every well-thought-out goal; it's how you achieve goals. It's a benchmark as well as a form of self-accountability. It's the motivator and the paperback training partner that knows and holds your inner and most personal training secrets.

Build positive habits inside the gym by logging every workout. When the guy on the next bench is looking and lifting the same as he or she did last year or going backward and wondering why you won't have that problem because you were able to detect the moment when things needed to change.

Positive Habits #5:
Never stop learning because life never stops teaching. 

Training can often make you feel as if you've figured everything out while at the same time making you feel as if you know nothing.

If you never stop learning, it's easy to remember the journey to a better physique is a series of new starts that make you wiser and stronger along the way. The moment you stop learning is when you call a halt to great results.

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