1. You don’t set up goals
Most people don’t set up goals. And this is the reality. And when I talk about setting up goals, I am not referring to a state of mind in which you are interested in reaching a certain look. That’s not a goal. True goals are specific. True goals are noted down in your head or on a piece of paper. True goals are reminded to you daily. Here’s an example of a correctly set up goal:
“I want to gain 10 pounds of muscle mass.”
This is a specific goal. Now, work towards it every day.
2. You set unrealistic timeframes for your goals
“I want to gain 10 pounds of muscle mass.”
This goal is as specific as it could be. But let’s put a time frame on it.
“I want to gain 10 pounds of muscle mass in 8 weeks.”
This goal is a bit unrealistic. Why?
Gaining muscle mass is way harder than losing fat. Now, it should go without saying that nobody can really tell you upfront what your genetic potential is. Of course, worrying about this is completely unnecessary. At a fundamental level, you should train and eat properly and let the nature take its course. Of course, we talked about expectations. And I want you to keep in mind that lesson.
For this example, it is unrealistic because you can’t really gain muscle mass that easy. It is almost impossible for a natural person to gain 10 pounds of pure muscle mass in just 8 weeks. I don’t want to spoil the fun, but it is the truth.
A natural bodybuilder in its first year of training (if diet and training are perfect), can gain approximately 2 pounds of muscle mass each month. Right from the start we see that in 8 weeks, the maximum amount of muscle mass that can be gained by a natural person in its first year of training is around 4-5 pounds. This is why 10 pounds of muscle mass in 8 weeks is just an unrealistic expectation (if you don’t take steroids). And the sad reality is that after the first year of training, your rate of muscle mass gain goes down a lot. In the second year of training, the rate of muscle mass gains is around half.
Let’s not even talk about people that train for over 3 years.
Also, let’s think about a perfect scenario where you might gain 5 pounds of muscle mass in two months. Your training must be spot on. Your diet must be perfect. Your sleeping patterns should be perfect. Nothing’s perfect my friend. Can you make the same level of transformation?
Probably not. Can you progress to a better status than where you were two months ago? Definitely!
The way to work through this is to understand the following: You have to commit to doing what it takes no matter how long it takes. And you have to set realistic expectations. The main mistake of setting unrealistic expectations is that people let the failure of reaching an unrealistic goal, discourage them. When they see they are not making the progress they hoped for, they just give up. They wonder what went wrong, and think about searching for the next shiny thing.
This leads to the next mistake which is:
We all love the “new factor”. We all want newer clothes, better cars, newer smartphones. It is just a basic human instinct. And when something gets boring, we become vulnerable to this syndrome. What happens then?
We start looking for the next best training program or the next level diet. This is not really a negative habit per se but when you look at the real world, this is when most people go towards a negative feedback cycle. There’s no best diet or training program. It’s most probably your fault that you can’t make it work for you.
I don’t remember exactly, but I believe that Bruce Lee said something similar to this:
There’s no “best” martial art out there… it’s just the one that fits you the most and the individual
The same can be applied to training and dieting. There’s no best training or diet out there. It’s just the one that fits you the most. This is the fundamental rule on which I based my own diet in the book I wrote. I wanted to construct dieting principles that you can apply, and use them to construct your own diet.
Invest time and effort in the diet or training, you are currently doing. The body takes time to adapt neurally. This basically means that your nervous system has to get used to the stimulus you are throwing towards him. When you do weight lifting and chose a training program, take a solid 8 to 16 weeks before you think about doing drastic changes.
Once neural adaptations are made, your body will take advantage of the movement patterns, the pump feeling, contractions, rest periods, and increased oxygen debt.
Mediocrity asks for constant changes. Being consistent with your training and diet gives you results in the long term.
You Criticize Yourself Too Much
“I am not good enough.”
“It is impossible.”
“I can’t do it.”
“People that reached amazing transformations had some special circumstances in which they did it.”
“I don’t deserve it.”
We all have some ridiculous silent talk with our inside voice at one time that can tell us we are not good enough or we can’t do it. It is normal. Sadly, we are programmed to first look at the worst outcomes when it comes to our goals. I don’t imply that you are like that. I am generalizing this basic human trait.
We all dealt with this inner voice at one point in our life. But here’s what you need to know:
Your inner voice is lying to you
There’s nothing you can’t do if you put your mind into it. The only obstacles you’ll ever meet are patience, effort, time, and the actual path you are going to make towards your journey.
The way you win at this is by enjoying the process. If your dream is to have a better body, get enthusiastic about it. Dream about it. Imagine how you will feel once you’ll achieve your goal. Enjoy the daily process of becoming what you dream about. If you do this, I can assure you will reach your goals one day no matter what.
You Fear To Start It Now
Stop thinking about what it is you fear. Each time fear comes into your mind, take your time to replace it with positive thoughts. Just replace it with the picture of the body you desire. The body you want to have in the future. Replacing fear with a positive mental picture of your worthwhile goal will take the fear away.
It is way easier to think negatively than positively. That’s why only 5% of people that start a diet or training program, reach a body worthy of a dream.
Place yourself in that 5% group. Begin thinking about it now. Act as if it is impossible for you to fail. No matter what your goal is, if you look at it every day, you’ll go towards it.
What To Do Next?
You already know the strangest secret. You are conscious of your emotional and logical brain, and you know you have to avoid these 5 mistakes we just talked about. If you are not moving towards your goal, what are you waiting for?
I want you to write down in the comment section below, your goal, a realistic time frame, and how you want to achieve it. I will post it on Facebook so other people can see it and motivate you even more. Do it now.
Write the comment now. Do yourself a favor. Do this as a commitment to the goal you want to achieve.