There’s no way around it.
The sad truth is, that most people are ignorant of this fact and as a result, they quit without even actually trying.
Obviously, there’s something wrong with their genetics … NOT!
So how do you keep yourself accountable?
You keep track of things!
Keeping track, doesn’t have to be complicated. It just requires you to keep an eye on the most important muscle building factors, which are:
It takes me no more than 5 minutes each day, to record everything. The data I’ve acquired over the years of training, proved to be invaluable when trying to break through plateaus.
Here are the the 3 best tools that helped me keep myself accountable and on track over the years.
Tool #1 – The Diet Grid
The diet grid is a tool that gives you a quick overall glance of how much effort you’re putting towards your fitness goal.
It’s simply a piece of paper with 120 empty squares drawn on it. You can download the grid I use right here.
Each square represents a day, so this means that the diet grid can last your for four months, before you need to print out another one.
Every day, before I go to bed, I mentally review if I did everything I had to do during the day (especially if I’ve eaten the necessary foods) in order to maximize my muscle building potential.
It’s important to put the diet grid in such a place so it’s one of the last things you see before you fall asleep. I have my grid placed on the side of my nightstand.
Diet and sleep are the main categories you should consider for the diet grid.
If I feel that I did everything I had to do – eaten all meals and slept 8 hours – then I put an X in the empty square. If I feel that I didn’t do everything I was supposed to do, then I put in a black dot.
When days go by, a simple glance on my diet grid, allows me to see whether I’m going into the right direction.
If, for example, I see that for the past two weeks I’ve been lining black dots, then I know that I need to increase my efforts.
When evaluating your day, try to be as realistic as possible. There’s no point in putting an X into a square if you’ve totally deserved a black dot.
Tool #2 – Log your food intake
By using a simple food tracking service like FitDay, you’ll be able to log exactly how much food you’re eating on a daily basis.
Tracking your daily food intake is probably the best thing you can do, in order to maximize your muscle building potential.
In my experience, when I encountered a plateau in the gym, a simple glance at FitDay allowed me to spot the problem in seconds. Most of the time, the sticking point was me not eating enough food.
If I haven’t been logging my food, I would probably have changed my workout routine, and that would of course be a huge mistake.
Tool #3 – Log every workout
I’ve spent the first three years of my training without ever recording a training session.
This is one of the biggest mistakes I made, because this led me to lift the same weights for the first three years.
What a waste of my time, no wonder why I didn’t experience any gains.
The only way for you to know how much you’ve lifted during your previous workout, is by keeping a workout log. Relying on your memory will probably make you lift the same weight each workout – don’t do that.
These three simple tools will enable you to keep a sustained effort over long time periods.
Sustained effort over long time periods, is the only way to reach your goals.
In case you have any other tips, tricks or strategies, please share them in the comments section below.
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