What is an attitude? How do you explain it in tangible terms to understand it perfectly? In psychology, an attitude refers to beliefs, emotions, and behaviours toward a particular person, object, thing, nor situation. Simply put, attitude is an inward feeling that impacts or is responsible for the way we act.
I once gave an illustration to my friend while teaching him about attitude some years ago to inform him how mindset affects our actions. I asked him what he would do if he were driving and got hit by another vehicle.
Bear in mind that nobody was injured, and there was very little damage to the car. After a bit of back and forth trying to understand the hypothetical situation, he agreed that the offender would have to pay for the damages one way or another – an appropriate response.
Then I asked what he would do if the offender got out of his vehicle, and it turned out to be me… this sparked a much different response, a kinder reaction that I must say I was a little flattered by. We agreed that he might let me off or accept minimal compensation because he knew me, and there weren’t any noticeable damages to their car.
Then I asked them the difference between a random offender and me; after all, we are both humans. The difference was they know me. They have a certain mindset (inward feeling) towards me. The attitude you have changes how you deal with the situation, which changes the outcome.
Our mindset is critical in everything we do, and you will need the right attitude if you are going to make strength training a part of your lifestyle. You need to know why you chose to pursue this goal and how to keep it up. Phycologist James Allen stated, “a person cannot travel within and stand still without.” The same is true that a person cannot be stagnant within and travel outside. This may sound confusing at first so let me reiterate it another way.
You cannot hope to achieve much in life if you are not prepared to change your mind. It would be best to work on your “inward feeling.” first. Then with time, the outward actions match the inward thoughts.
Let me help you build the right attitude and develop a positive mindset towards your strength training success.
Why do you want to train? I find this imperative to ask, “Why do you wanna train?” you should ask yourself this question; I believe you will be more sincere with yourself, “why am I doing this?”. This simple question is essential and should be asked by you every time you embark on something new.
You need to know why you want to train. This question is your motivating factor, your first and immediate fuel for the lifelong journey ahead. It’s one factor that will always help you when you get tired and want to quit. There’s a saying, “anytime you think of quitting, remember why you started in the first place.” If you started without a solid reason, then quitting becomes inevitable when you encounter the slightest challenges in your journey.
That reminds me of a girlfriend I had during my years at high school. She was a pretty girl, but she ate a lot of shit (sorry for the language, but it’s true). She was in good shape at the time, but I wanted to help her maintain that health because I knew she was headed in the wrong direction.
So I pleaded and pleaded for her to come to the gym with me and try it out. After a lot of convincing, she decided to give it a go just to shut me up. I would be lying if I said our relationship was perfect, and over time, I realized That good looks in a girl are meaningless when that girl makes you miserable.
As you can probably guess, we broke up after five months of being together. The irony of the story is I never saw her in that gym again. And yes, that might have been due to her not wanting to deal with us meeting in the hallways and those awkward encounters, but
I genuinely think it was because she lacked conviction. Her reasons for going were centred around what I wanted, and when I was out of the picture, she had none.
You need to be personally convinced to train: Okay, so now you might be wondering to yourself, what’s the best reason to train? The truth is there isn’t one. Everyone is motivated by different things because we are all unique.
Several factors can fuel your conviction. It might be one of the benefits that we covered in chapter one. It might be a way for you to escape life and invest your time in something meaningful. It might even be as simple as you want that toned 6 pack to use as a pleasant surprise for any girls you meet. Anything that will fuel your conviction, make sure it’s something for you and not just a way to stop someone from moaning.
Once your mind is made up, my friend, we’re good to go. Let’s roll on…
Your conviction births self-motivation that you need to launch yourself out into something new. Don’t worry if you start this journey, and it’s a little hard to make that commitment every day. There is a nice little trick your brain uses on you when you perform something enough times; it goes like this: you want to do something pretty challenging; you start with the bit of motivation you have only to find out the more you do it the easier it gets.
The consistency of doing the same task builds a little section in your brain that lets you know it’s that time again. And the best part is, your brain will reward you with Dopamine, also known as the “feel-good” hormone, every time you finish that task.
Create time to train: Strength training coach Bobby Maximus said, “Much of the training discussion focuses on training and nutrition, but one of the biggest obstacles people have when it comes to training is finding enough time. Time management seems to be the biggest determinant in a person’s success in any given training program.”
I don’t want to assume you have plenty of time or that you don’t have any time at all. In all honesty, it doesn’t matter. When I think about time, I think of this saying, “if you want to do something, you’ll find a way; otherwise, you find an excuse.”
Also, if it’s important to you, I believe you’ll create time for it. Having gone through the benefits of training and decided why you want to do this, it now comes down to making time even out of thin air if we have to. Bobby Maximus went on to say, “I’ve trained many different types of people with varying commitment levels.
On average, I am disappointed with the amount of time people are willing to commit. So, I want to make one thing clear: time is not an excuse. The real issue is usually that a person isn’t dedicated enough or has poor time management skills”.
If it’s time management that’s standing in your way, then let me help you with it. We all have 24 hours for each day. How we use this time is entirely left to us. If you can manage your time very well, you can easily carve out about three hours every week for your training and be consistent with it.
Use this guide I’ve made down below to manage your priorities, and you’ll discover the extra time you never thought you had:
High Importance / High Urgency: These come first above everything else.
High Importance / Low Urgency: You can set deadlines to complete these projects or get these projects and fit them into your day, doing small amounts at a time.
Low Importance / High Urgency: You should find quick, efficient ways to get this work done without much personal involvement.
Plan these out ahead of time so you can get them out of the way as soon as possible.
Low Importance / Low Urgency: These are tedious or repetitive tasks, such as a filling. Stack them up and do all of it together once every week, or get somebody else to do them, or don’t do
them at all. Plan out your week with this in mind to maximize your work efficiency.
Set goals when starting
What is velocity? Simple: velocity is speed plus direction. Make sure you understand the difference between velocity and speed. Speed alone is useless when you have no focus. Setting out on a strength training program without a goal is the same. You must set goals, figure out what you aim to achieve. Without goals, you cannot measure progress, and you can get tired and weary along the way at any point.
Also, if you have clear milestones in place, it will boost motivation every time you pass one of those milestones. One of the best motivators is proven success, so use that to your advantage.
Get social support
Many people overlook and underestimate the use of social support. Social support from fellow men going through a strength training program can be a big jackpot for beginners and even experienced trainees looking for people to share their success with.
Having like-minded people around you makes it much easier to convey emotions, questions, struggles, and achievements. With the support of others in a similar position to your own, you will not fail or deflate because the group won’t let you!
There are many ways to join a group, but approaching people in person can be a little intimidating. A great way to get around this is to become a part of a community through social media. My recommendation is Facebook.
Here you can find millions of groups worldwide and hundreds that share the same goals as you. It’s simple to join them; all you have to do is go into the search bar and type in what you’re looking for.
You might not be a social media type of guy, so another great way is to register at a gym; you can connect with other men above 50 for social support. The struggles of others will let you know that you’re not alone.
On the other hand, their success stories will serve as sources of inspiration and let you know your goal of adopting a strength training program is achievable. It will clear up your mind about any doubt you might have concerning strength training. I urge you not to underestimate the importance of friendship.
Also, you could complete training together with a group or even have friendly competitions to stir and inspire passion amongst the group. Studies have shown that friendly matches help individuals to try harder. It certainly applies to me. I have been told by friends that I can sometimes get a bit too competitive (especially in board games).
When the doubt kicks in: You might get weary along the line, that’s the truth. You might find yourself getting tired of all the hard work or not getting the desired results. When you feel you are not getting the desired results, quitting (although easy) is the worst option.
Take a pause, review your program, make sure it’s not a case of you expecting so much in the space of little time or you expecting a result totally out of the box. This false judgment is common among people, but I want you to understand that life is a marathon, not a sprint. You need to prepare for the long hall and take it all in strides.
If you’re experiencing pain, you might need to reduce whatever weight you’re training with or reduce the number of repetitions or sets. It’s better to move slowly and steadily than hastily and burn out fast.
Don’t compare yourself with others
There is a saying, “comparison is a thief of joy.” You might find yourself in a similar situation to the following: You have been going about your workout plan faithfully and seeing results along the way, which makes you feel good, but you run into your friend who started around the same time as you and saw he had made more progress, then, you begin to get frustrated and discouraged.
And even though you were happy with yourself just a moment ago, it all fades away when you see something better.
Social comparison is typical to an extent. According to some research, comparing yourself with others can be a vital source of motivation and direction. Our culture is littered with messages of what someone should strive to be, but unfortunately, these messages are not always reasonable or realistic. Instead of comparing apples with apples, we compare oranges with apples.
The man with the toned abs you are comparing yourself with most likely inherited a different body type than yours, so he builds muscle more easily or burns out fats faster. The images or success stories you see people share online and offline are often filtered to look perfect.
Constantly making unrealistic comparisons between yourself and others might leave you with feelings of failure, damaging your self-worth. The comparison also causes you to focus more on others rather than yourself, making you feel you are not doing enough. Remember, this journey is for you and no one else.
When you start worrying about not getting what the other guy has, you set off an inward feeling that can spiral down into anxiety and self-doubt. Moreover, comparison with others can negatively affect your relationships with friends and workout buddies. Being envious of one another’s accomplishments makes it nearly impossible to support each other and genuinely celebrate when you reach milestones.
Entertain varieties in your workout
Doing the same thing, again and again, can be tedious and tiring. You need to spice up your game for some entertainment in your training. Our brains naturally crave varieties. If you have been doing the same old workout, you should consider stretching yourself.
Think about some wild ideas that sound appealing and safe to you. You could perhaps take up a sport as a hobby. See if you can get a place to rent kayaks and look for local outdoor clubs you can go kayaking with some others.
Anything you decide to do in this regard, make sure it’s safe for you. Even if your new workout isn’t proving very challenging, give yourself some time to adjust to the recent activity your body is enduring.
We all tend to be aware of the concept of discipline, but only a few of us truly understand what it entails. Successful people exert discipline daily. It is crucial to all of us, and without it, there would be chaos everywhere.
A self-discipline is a form of freedom, freedom from lethargy and laziness, freedom of the demands and expectations of others, freedom from trying to satisfy others at the expense of your convenience, freedom from doubts and fears, release from instant gratification, and many other things.
To train effectively and achieve maximum results, you need to show discipline. It requires lots of strength, not giving in to something you crave. It also takes lots of discipline to carve out time to train and be consistent with yourself.
Mike Boyle once gave an analogy on training, “Training is like farming. You do all these things today that you can’t see producing a result in the hope of a future payoff. You plant the seeds, water and fertilize, and scare away the birds, all in the hope that one day some little green shoots will pop through the soil.”
You don’t plant a seed today and expect to see results on the same day; the results are internal for some time. That’s the same with strength training. It takes time. When these shoots start showing, that’s when those who haven’t seen you in a while telling you how great you look or ask you if you lost weight.
Examining yourself in the mirror every day, you may not notice anything significant for a month or two, but with patience and consistency, the results start showing. You feel healthier; muscles become more visible, you get faster, stronger, and fitter. And life seems a little bit better.
Anything with a valuable reward gets done by someone. Do you know why people do various jobs instead of us all doing the same thing, even the very strenuous ones? Take, for example, waste collectors.
As I’m sure you all know, the job of a waste collector is to go around the assigned area and collect the waste for residential, commercial, industrial, or other. A rather thankless job that requires a strong stomach, if you know what I mean.
So why would anyone offer their time to do such a difficult job? It’s because they get paid – a fairly generous amount. In the U.K, waste collectors can earn up to £45,000 a year, depending on location. For reference, that’s $62.500 in the U.S.; all they need is a school degree.
With these salaries, there will never be a shortage of waste collectors, regardless of the job itself. Being rewarded for hard work is a powerful incentive and motivator. I want you to use this powerful motivator the next time you pass a milestone, even if it’s a small one.
Reward yourself by doing something you love, and I promise your personal drive will go through the roof.
A review of 11 randomized studies involving about 1,500 people found that using money as an incentive makes people more likely to exercise and be consistent for up to six months and even more. Also, how the financial incentives are structured influences the effectiveness.
In a study, researchers gave 280 people the goal of reaching 7,000 steps every day. The subjects were randomly assigned to one of four groups: people in the first group got $1.40 every day they went 7,000 steps, which was $42 in a month; people in the second group were eligible to win a lottery prize of $1.40 every day they reached 7,000 steps; people in the third group got $42 in their account upfront, with $1.40 deducted every day they failed to reach 7,000 steps; the fourth group served as a control with no incentive.
After 13 weeks, the winner was the group that had received money upfront. What’s significant is that the threat of losing $1.40 every day was a more powerful incentive than the hope of earning it. Scientists who study economics and decision theory call this phenomenon “loss aversion”: As much as we love receiving money, we hate losing it even more.
How can you apply this technique to motivate yourself? One way you can do this is to give an amount of money each month to someone; it can be anyone you trust to hold your money. For every month you are faithful with your workout sessions, you get your money back and spend it on a reward such as tourism or something you have wanted to buy.
But if you fail to meet up, the person holding your money gives it away, maybe to your wife or kids, as pocket money. Or you could design one way yourself. However you decide to do it, it’s an effective motivator when there’s an incentive at stake.
Hopefully, now you have an idea of the mental fortitude it takes to embark on this journey. It’s going to take some willpower at first, but if you can withstand the early storm, there is a sunny day waiting for you ahead.
Do you have to take supplements with strength training?
Strength training is effective for building muscles to burn more calories. However, it becomes harder for you to lose weight as you get older.
Some people might use natural fat burners as part of a healthy diet and lifestyle to increase metabolism or decrease appetite. When combined with a healthy diet, it will further increase the loss of excess body fat – and may also have other beneficial effects.
Resurge is of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.
While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews because the supplement industry is rife with scams.
Besides, it should be noted that supplements are ineffective on their own and are hardly a solution to obesity. Pills or supplements only work when combined with a healthy weight-loss diet and regular exercise.
In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications or have any health concerns.