I reckon the #1 problem for us, ahem, genetically-challenged blokes is even being called “skinny” in the first place.

Here’s a few more top contenders…

“It’s a nightmare trying to put on one single pound of weight…”

“I’ve tried lifting weights and got nowhere…”

“I eat like a horse and still look like a beanpole…”

Sound familiar?

I said each of these statements too many times and have faced the same problems as every thin/weak/slimshady guy out there.

Women’s bodies are more talked about, with their biggest fear arguably becoming too fat.

I don’t care what anyone says, guys are just as self-conscious about their bodies as women.

Just being told I had “skinny arms” when I was aged 16 – in front of my girlfriend – was such a huge catastrophic event that it literally changed the course of my life.

Oh I was well aware of the unimpressive shape of my thin frame. It was my biggest insecurity. Having it blasted out publicly via someone else’s megamouth made me feel humiliated and worthless.

That incident as a teenager got me fired up to transform my body and kickstarted my healthy obsession with weight training.

I didn’t want to become some sort of Meathead bodybuilder. That unnatural, over-developed look has never impressed me.

But I also never wanted to be put in the position ever again where I would be laughed at for being so “skinny”.

We hear plenty about women’s bodies, particularly when it comes to eating disorders, body shaming, being overweight etc.

But too many guys also struggle with how they look and feeling inadequate.

Five reasons why being a skinny guy is worse than being a fat woman…

#1 Fat women can get emotional about being out of shape…

…while we’ve got to be manly and put on a brave face about our body insecurities.

#2 Fat women say ‘does my butt look big in this?’…

…whereas our ass is non-existent.

#3 Fat women buy more black and baggy clothes…

…whereas we spend 4.5 months just finding a decent t-shirt that best hides our stick-like arms.

#4 Fat women worry about putting on weight too easily…

…while we eat enough to feed a small African village and don’t gain a single pound.

#5 Fat women avoid looking in the mirror…

…while we constantly eye ourselves up in the mirror after every workout in the hope of seeing even the tiniest improvement in our bodies.

For skinny guys to achieve a body transformation we need to shake up our exercise, nutrition and lifestyle. I’ve listed 5 key steps below for guys who’ve already made changes in those areas but seen little progress.

…and five steps to transforming your body

#1 Focus on the right type of exercise – weight training involving big compound movements such as squats, deadlifts, clean and press etc. For more information on the best compound exercises check out this article: http://www.weighttrainingistheway.com/compound-exercises/

Cardio is cancelled. It may keep your heart healthy, but the likes of running burns precious calories us skinny guys need while doing zilch for developing muscle mass.

Lifting weights keeps your ticker healthy, develops muscle and strengthens the body.

#2 Bump up the calories – you’ve no chance of gaining weight or muscle mass if you’re in a calorie deficit. A kilocalorie (kcal), better known as calorie, is a measure of the amount of energy in our food. It supplies our body with fuel to get through the day, our activities, our workouts etc.

Slimmer guys who struggle to gain weight often have a higher rate of metabolism, meaning the body burns through calories rapidly.

The MyFitness Pal app is a fantastic tool for calculating your calorie needs and keeping you on track.

#3 Get enough rest – don’t underestimate how detrimental a lack of sleep can be. The hard work may be done in the gym, but muscle is built in bed.

Your sleeping hours are when the body develops. It sets to work repairing the tears caused to muscle fibres during weight training.

This is supported by the release of anabolic hormones including testosterone and growth hormone during your sleep, so it’s wise not to interrupt this process through staying up late or broken sleep patterns.

Minimum seven hours, but eight is even better.

#4 De-stress – chronic stress can lead to high blood pressure, mineral deficiencies and your overall health taking a nosedive. But it can also sabotage your efforts to gain muscle.

In times of stress your body goes into ‘fight or flight’ mode and releases the stress hormones adrenaline and cortisol, as it should. Problem is, chronically high levels of cortisol breaks down muscle tissue and can impact the immune system, leaving you feeling run-down.

Do whatever you can to minimise stress. Meditation, going for a walk with the dog, whatever. Less work, more play.

#5 Stay consistent – with your training, diet and a balanced lifestyle.

Change doesn’t happen overnight, no matter what your body shape is. I’d argue that it’s even harder for a skinny guy to see some positive changes in his physique than a fat person slimming down.

Weight training is the way to build a strong, healthy body – with increased confidence thrown in for good measure.

I set about changing mine as a reaction to what someone else said.

But do you know what? What anyone else thinks is none of your business.

Kickstart your body transformation so you can look awesome, feel awesome, build your confidence…and see that positivity spill into other areas of your life.

• If you would like some help along the way with nutrition and training coaching then contact me for a free consultation by emailing: marc@weighttrainingistheway.com

The post Why Being A Skinny Guy Is Worse Than Being A Fat Woman (…And What To Do About It) appeared first on Weight Training Is The Way.

“I wish I still had the body I had when I was 18….”

“I’m way too out of shape these days….”

Just some of the excuses you hear from totally unfit people (usually guys) about why they’re not properly looking after their body.

I’m not trying to preach or suggest these folk are being lazy. And it’s maybe being a bit unfair labelling these as “excuses”…because there are usually a few more deep-rooted limited beliefs behind the lack of action.

Worried it will be too much work to get back in shape?

Fear looking like an unfit weakling in the gym in front of all the others?

Limiting beliefs/mental blocks…whatever you want to call them…don’t actually hold much weight. They simply hold us back.

You Can Significantly Improve The Condition Of Your Body…No Matter Your Age Or Level of Fitness

Introducing powerhouse pensioners who prove it’s never too late to get fit (and ridiculously strong)…Svend Stensgaard, 95, Don Ramos, 82, Willie Murphy, 78, and 70-year-old Pat Reeves.

They’re the inspiration that you CAN significantly improve the condition of your body and your overall health – no matter your age or level of fitness.

In an interview with Weight Training Is The Way, Britain’s oldest competing female powerlifter Pat Reeves has some words of wisdom.

“Once one considers themselves as ‘past it’ a future slippery slope seemingly becomes inevitable,” says the grandmother, who has beaten cancer twice through a raw foods diet and strengthening her body through weightlifting.

“It’s not a thought process that should be on anyone’s agenda,” she said.

Aged 70 and from the West Midlands in England, Pat lifts weights five days per week and is in great health regularly competing in powerlifting contests all over the world.

She has some solid advice for anyone who thinks it will be mission impossible to regain their health and fitness.

Pat said: “Be pro-active, find a goal/dream and every day do something that progresses you towards that.

“Be clear about what you want, not just aiming to ‘improve’ but being exactly specific as to projected achievement.

“The easy plan is to start with bodyweight resistance, wall pushes, holding onto sink squats, or fit a door bar and attempt a few half-pull-ups each time you pass by.

“Kneeling floor presses, slowly turned into full-push-ups. Timing plank position, adding a few seconds each day etc.

“Doing this for a few weeks will stimulate desire to want to achieve more. At this point – depending upon one’s goals – acquiring home equipment, joining a gym or seeking a personal trainer becomes a logical progression.”

People don’t come much stronger than Pat.

First diagnosed with brain cancer in 1993 and then 14 bone cancer tumours the following year, medics didn’t give her much hope of surviving…especially after she said no to chemotherapy and cancer fighting drugs.

Instead, Pat fought back with a strict diet of raw vegetables and fruit, alkalising the body and flooding it with nutrients. At the same time, she stepped up her weightlifting hobby – and accumulated trophies in powerlifting.

The Importance Of Strength Training

Now in remission, Pat works as a nutritional therapist, officiates at powerlifting contests and holds national, European and world records as she continues to compete more than 30 years after first taking up the sport.

She said: “As the oldest competing female in the UK it is exciting to keep beating my own records!

“Strength training becomes even more important as we get older because without it we simply become weaker, less flexible and more inclined to vegetate.

“It certainly is not necessary for everyone to take up powerlifting, though I believe we all should include at least some resistance work in our daily lives.”

And here are three other superhero senior citizens who show the rest of us how it’s done.

Svend Stensgaard

At 95, this Danish pensioner is the world’s oldest powerlifter. Svend deadlifts 290lbs – and has no plans of giving up anytime soon.

In an interview with the Daily Mail newspaper, the incredible Dane said that the endorphins rush he gets from lifting weights is like a “dosage of morphine”.

He added: “For me, I exercise because I can’t think of myself sitting at home and doing nothing.”

You can read the article by clicking here.

Willie Murphy

This New York supergran lifts weights like a boss in the gym – and can even do one-handed push-ups and pull-ups!

The 77-year-old only weighs 105lbs, but can deadlift double her own bodyweight and has got guns for show.

“I never use the words ‘I can’t’,” the amazing pensioner told USA Today.

“I would just simply say, ‘I will try.’ That’s the way I live my life, just trying to do my best every day.”

You can check out Willie’s story by clicking here.

Don Ramos

This super strong OAP from Colorado Springs in the US is a man of many talents. Dancer, author…and holder of several world weightlifting records.

In an interview with the New York Times three years ago, Don said: “I have to admit, I have an extraordinary body. Not for an 80-year-old. But for a 30-year-old.”

Don has now retired from competitions – after being banned for using synthetic testosterone. He said he doesn’t consider himself a cheat, Don thought he was just keeping himself healthy.

Beating cancer twice. Beating world records…

You only need to beat limiting beliefs to start following in their footsteps.

Here’s one way to start: book an induction at your local gym today where an instructor will show you how to use all the equipment.

It’s the first step. Then you can come back here and delve deep into all the ‘Weight Training’ and ‘Diet and Nutrition’ categories on this blog for advice on taking your progress to the next level.

If you need any advice, feel free to email me at: marc@weighttrainingistheway.com

The post Powerhouse Pensioners Who Prove It’s Never Too Late To Get In Shape appeared first on Weight Training Is The Way.

Ever walked into a gym and then walked straight back out again – because you had forgotten your headphones?

Or completely ditched the idea of going for a run after work because your phone battery had died?

No good music = no good movement.

We’re all hooked on great music to get us going when it comes to health and fitness. An awesome playlist can be the difference between a struggler session and setting new world records.

“Time for some energetic, stompin’, blood-rushing tracks…”

Here’s why: the brain releases the ‘feel-good’ neurochemical dopamine when desires for food, sex and sleep are met. This same chemical is also produced when we play music we like, according to this 2011 study published here in the journal Nature Neuroscience.

So with this direct chemical link between music and emotion we know that good tunes make us feel good. And the better we feel the more motivated we are and the better we perform.

With that in mind, you really should clear out your Britney and Bieber tunes…

Time to make way for some energetic, stompin’, blood-rushing tracks that will turn any man into a machine.

Here are my top 10:

#1 Robert Tepper – No Easy Way Out

Taking you right back to the 80’s with this number from the Rocky IV movie soundtrack. It got Rocky fired up to knock out a Russian dude about two feet taller and two feet wider than him. In that case, it can definitely get you going too.

#2 Metallica – Enter Sandman

Dwayne ‘The Rock’ Johnson shared his favourite gym playlist in an interview with Muscle and Fitness magazine back in 2010. This was one of his top tunes. The Rock’s a man mountain. Enough said.

#3 In Da Club – 50 Cent

This was the tune that introduced 50 Cent to the world in 2003. Exercising in the music video with his ridiculously ripped physique, ‘Fiddy’ made most guys watching think that we better start hitting the gym soon…

#4 Foo Fighters – The Pretender

The band picked up ‘best hard rock performance’ with this storming track at the 2007 Grammys. If this fast-paced tune doesn’t fire some life into your bones, nothing will.

#5  2pac – Ambitionz As A Ridah

Promised this playlist can turn you into a machine. Well, this was one of Mike Tyson’s entrance tunes before his big fights. And Mike’s made of iron apparently.

#6 Daft Punk – Touch It/Technologic (live)

The pick of a brilliant bunch of tracks from the ‘Alive 2007’ live concert album. This stomping tune will easily have you energised during a tough gym session. Best electronic/dance album at the 2009 Grammy Awards.

#7 Hans Zimmer – Time

So we’ve had rock, heavy metal, rap, dance…time for some classical music. It doesn’t get better than this haunting track from the Inception movie soundtrack that will have your blood pumping and hairs standing on end.

#8 Heart’s On Fire – John Cafferty

Remember that scene in Rocky IV where Sly Stallone is training in an old Russian barn? Shadow boxing. Lifting rocks. Lifting his family in an old wooden cart thing… ^^^ Fire blazing in the background. THIS is the song playing during that scene that makes you want to be right in there training with him. (Or maybe that’s just me being a Rocky movie obsessed weirdo?)

#9 Rolling Stones – Paint It Black

Mick Jagger and his bandmates might struggle to work out these days because they are the combined age of 573, but they have plenty of upbeat energetic tracks to get you going during a workout. This track, as featured in the hit military movie Full Metal Jacket, is one of the best.

#10 New Order – Blue Monday

Rewind 33 years for this classic tune. Awesome beats and synth sounds that never get boring. Turn it up and blast through your training session.

What are your top tunes that get you fired up during a workout? Post a comment below.

• This article was originally published on The Good Men project website.

The post The Ultimate Workout Music Playlist To Turn Any Man Into A Machine appeared first on Weight Training Is The Way.

Everyone has a story to tell about why they got obsessed with health and fitness…

Mine ain’t too unusual. It was just a case of a super skinny teenager wanting to look better and feel better.

But I know the huge impact transforming your body can also have on many other areas of your life. I’ve heard some amazing stories over the years.

I’d love to hear YOUR story and share it on weighttrainingistheway.com. You could help motivate other people and inspire them to take up strength training and see positive changes in their life too.

Now, there are plenty of standard stories like mine (going from skinny to adding a bit of muscle) so that’s not exactly what I’m looking for.

Your situation has to be unusual / a bit out of the ordinary.

• Did weight training help you overcome some serious physical health problems?
• Has it been key in battling mental health issues that once held you back?
• Did the strength you’ve developed in your body help you pull through after an accident or operation?
• Have you gone on to great success in competitions?
• Did you take up weight training just as a hobby – then meet the love of your life in the gym?

These are just a few possible examples, there will be plenty more. Your story just has to be a bit different and one that you’re happy to share.

Being interviewed by me would be very informal and could simply be done by email, Skype or phone. Whatever’s easiest for you.

Please send me a brief outline of your story and background (around 100-200 words will do) and I’ll get back in touch.  Email: marc@weighttrainingistheway.com

The post Share YOUR Strength Story – And Inspire Others To Success appeared first on Weight Training Is The Way.

Staying positive and focused ain’t always easy, especially if your health and fitness results are not turning up as quickly as you thought they would.

When I first started working out, I remember I used to look in the mirror about 20 times a day. I’d be desperate to see the first sign of abs poking through, or my skinny arms looking even half a centimetre bigger.

And it got frustrating because I was working hard, but wasn’t seeing any real changes.

This is a blatant use of a cliche but…success doesn’t come overnight.

It’s true. What we need to do is find ways to stay motivated to keep working hard. And if we keep turning up, learn from our mistakes, and take more action then all the small efforts eventually add up to success.

“The truth is, what you do matters. What you do today matters. What you do every day matters.

“Successful people just do the things that seem to make no difference in the act of doing them and they do them over and over and over until the compound effect kicks in.” 

The quote above is from one of my favourite books, The Slight Edge by Jeff Olson. This bestseller’s main message is that there is really only a slight difference between success and failure…but it’s all about the small decisions you take every day.

Stick with all the tiny, seemingly insignificant tasks and taking small positive steps every day snowballs. Eventually that snowball is an avalanche.

Applying this to your health and fitness, this can mean going to the gym three days per week instead of two, swapping that can of Coke for a bottle of water, getting up 30 mins earlier to do an abs workout.

On the other side of The Slight Edge, if you consistently let negative habits pile up (i.e. boozing every weekend, skipping gym because you’re still hungover, or having another dessert after dinner) then eventually you’ll find your way to failure.

How do we get – and stay – motivated?

I believe strongly that to find success we must also find successful people. And follow their advice.

Their wise words can be the perfect inspiration you need to stay focused and committed to your goals. I get a motivation power-up by reading books, interviews, listening to and watching successful people I admire.

Since I’m publishing this article on Monday, February 29, I’m going to share 29 of my favourite inspirational quotes for some Monday Motivation. They’re enough to get you in a positive frame of mind for success not only in health and fitness, but other areas of your life.

You can download a free printable ‘ #Monday #Motivation ‘ PDF containing all the quotes by clicking below.

Stick it on your fridge, pin it on your office wall, or on the inside of your locker…wherever, as long as you keep reminding yourself of the wisdom in these awesome quotes.

Enjoy

#1  “Success is nothing more than a few simple disciplines practiced every single day.” – Jim Rohn, American motivational speaker.

#2  “When you really want something you form a plan of action and execute it. That which is important will obsess you and force you into action. Best of all, by taking necessary action to acquire the life you really want to live, you will naturally feel positive feelings about your life.” – Mike Mahler, author of Live Life Aggressively.

#3  “The moment one definitely commits oneself – then providence moves too. All sorts of things occur to help one that would never have otherwise occurred…Whatever you can do, or dream you can, begin it! Boldness has genius, power and magic in it. Begin it now.” – Johann Wolfgang von Goethe, German writer and statesman.

#4  “The truth of the matter is that there’s nothing you can’t accomplish if:

1. You clearly decide what it is you’re absolutely committed to achieving;
2. You’re willing to take massive action;
3. You notice what’s working or not, and:
4. You continue to change your approach until you achieve what you want, using whatever life gives you along the way.” – Tony Robbins, American motivational speaker.

#5  “Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfilment of their goals rather than all the other distractions that life presents to them.” – Jack Canfield, co-author of Chicken Soup For The Soul.

#6  “Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan, American basketball legend.

#7  “It isn’t what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about.” – Dale Carnegie, author of How To Win Friends And Influence People.

#8  “Acknowledging the good that you already have in your life is the foundation for all abundance.” – Eckhart Tolle, author of The Power Of Now.

#9  “Patience, persistence and perspiration make an unbeatable combination for success.” – Napoleon Hill, author of Think And Grow Rich.

#10  “Now if you know what you’re worth, go out and get what you’re worth.” – Rocky VI movie.

#11  “Life is like riding a bicycle. To keep your balance, you must keep moving.” – Albert Einstein.

#12  “The best preparation for tomorrow is doing your best today.” – H Jackson Brown Jnr, author of Life’s Little Instruction Book.

#13  “Perfection is not attainable. But if we chase perfection we can catch excellence.” – Vince Lombardi, American football legend.

#14  “Start by doing what’s necessary, then do what’s possible; suddenly you are doing the impossible.” – St Francis of Assissi.

#15  “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” – Pele, legendary Brazilian footballer.

#16  “Anyone who ever achieved anything did not know how they were going to do it. They only knew they were going to do it.” – Bob Proctor, author of You Were Born Rich.

#17  “SEALS operate at an elite level because they know how to discipline their minds and secure the win internally before they enter the fight.”  – Mark Divine, former Navy Seal and author of Unbeatable Mind.

#18  “I cannot blindly follow the crowd and accept their approach...I am happy because I am growing daily and I am honestly not knowing where the limit lies.” – Bruce Lee.

#19  “Thinking will not overcome fear, but action will.” – W Clement Stone, American businessman and philanthropist.

#20  “Success is your duty, obligation and responsibility.” – Grant Cardone, author The 10X Rule.

#21  “Life is about growing and improving and getting better.” – Conor McGregor, Irish UFC World Featherweight champion.

#22  “Strength and growth come only through continuous effort and struggle.” – Napoleon Hill.

#23  “The highest levels of performance come to people who are centered, intuitive, creative, and reflective – people who know to see a problem as an opportunity.” – Deepak Chopra, American public speaker and author.

#24  “You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” – Zig Ziglar, author of Born To Win: Find Your Success Code.

#25  “The truth is, what you do matters. What you do today matters. What you do every day matters. Successful people just do the things that seem to make no difference in the act of doing them and they do them over and over and over until the compound effect kicks in.”  – Jeff Olson, author of The Slight Edge.

#26  “If you want something you’ve never had, you must be willing to do something you’ve never done.” – Thomas Jefferson, second vice president of the United States.

#27  “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy, American author.

#28  “You can’t be paralyzed by fear of failure or you will never push yourself. You keep pushing because you believe in yourself and in your vision and you know that it is the right thing to do, and success will come. So don’t be afraid to fail.” – Arnold Schwarzenegger.

#29  “Never, never, never give up.” – Winston Churchill, British Prime Minister during WWII.

You can download a free printable ‘ #Monday #Motivation ‘ PDF containing all these quotes by clicking here.

The post Be Your Best…29 Inspirational Quotes For Success appeared first on Weight Training Is The Way.

You know those winter mornings when the alarm goes off and you’ve to get up for that early morning workout?

You hit snooze and start weighing up the situation…

Your brain goes: “It’s still gonna be so dark outside. Probably been raining too.

“Bet it’ll be freezing when I pull back these covers, and it’s so warm in here. I’ll just lie till the alarm goes off again…”

At this point the local betting shop is giving out odds of 10-1 for you actually dragging your ass out of bed, but there’s still a bit of hope…

Then you remember that you’ve not packed your gym stuff. You don’t even know if you’ve got any decent t-shirts that are clean.

Done deal. The gym aint happening.

Or this scenario might be familiar. You’ve had a longgg day at work. Had to stay on at the office an hour later.

The brain goes: “Aww man, I should really be finishing my workout by now. I’ve still got the rest of the week, so I’ll just go tomorrow night.”

Done deal. Skipped workout. Again.

Let’s be honest, if a half decent excuse comes along most of us are gonna snatch it. That’s the problem.

The biggest block between you and your fitness goals is not lack of strength or simply being out of shape.

And it’s not a lack of desire if you’ve signed up to the gym and made a firm decision to have a better body and better health.

“Excuses are always gonna pop up in your head, but proper preparation can give you the upper hand…”

Nope, it’s the barriers we come across – just as we take a step in the right direction. These barriers come in the form of delightful little excuses that give you an easy get-out.

Excuses are always gonna pop up in your head, but proper preparation can give you the upper hand and make it less likely you’ll give into them.

Get clever and outwit that voice in your head by following the nine simple strategies below that will smash excuses, boost your motivation levels and keep you on track in the gym.

Once you gain momentum, start hitting your weight lifting goals, and get the buzz for your training…you may never miss a workout again.

#1  Schedule your training days in advance. Spend 20-30 minutes on a Sunday planning your workouts for the week, either in a pocket sized diary or digitally on your phone. To find out why a gym training diary is so important for making good progress check out this article.

Mark up the days and times you will be training – and make them non-negotiable. Unless it’s an emergency, whatever crops up is going to have to fit round your training time.

#2  Be specific. Following on from the above, you should map out your exact workout for each day. List each exercise, how many sets, and how many repetitions you’re going for etc.

#3  Avoid Mondays. We all hate the first day of the working week. Even God hates Mondays. It’s always that bit harder to get motivated for a workout after a long Monday at work, especially if you’re still not 100% over the Sunday hangover.

So to stay on track with your training schedule, make Monday a rest day.

#4  Buy a second or third set of gym clothes. If your sweaty gym clothes are lying in the washing basket you might not get round to cleaning them in time for your next workout. That gives you an easy get out.

You can hardly turn up to the gym in your faded cotton Y-fronts lads – or bra and knickers girls. Unless you want banned from your gym for life. Or a wee trip to the police station. No, make sure you have another set of clothes ready so you have no excuses to miss your next workout.

#5  Always pack your gym bag the night before. If you leave it until the morning there is a 64.3% chance you will not make the gym that day. Clearly that statistic was made up on the spot, but I can still safely say the odds of you getting your stuff together are reduced in the AM.

Higher on your priority list is sorting out your morning breath, scoffing your breakfast, and putting the least amount of effort into anything else until you properly wake up an hour or two down the line.

Scrambling around in the morning trying to pack all your gym gear just isn’t an appealing proposition when you’re still half sleeping, so best doing that task the night before.

#6  Leave your gym bag at the front door. Okay, so you’ve taken the advice above and have your gym clothes and trainers all packed in a bag. If you plan on heading to the gym before or after work there’s still a fair chance you’ll walk out the door without the bag.

Here’s a situation – starring me – that was played out approximately 96 times when I was in my 20’s. Sleep in for work >> rush about house getting clean, clothed and fed >> rush to car >> rush to work >> realise halfway down motorway that I never grabbed my gym bag. Answer – sit the bag directly at the front door at night. This way you’ll not forget to take it with you when you leave in the morning.

#7  Keep a spare set of headphones in your gym bag. Good music can be the thin line between a garbage, uninspired workout and setting a few new weightlifting world records. There is no worse feeling than getting changed and being all fired up for your workout – then realising you don’t have your headphones with you.

This scenario usually pans out two ways. A) You get annoyed at yourself >> motivation slowly drains out of you >> you head into gym anyway >> two Justin Bieber songs comes on the music channel within 15 minutes >> you leave in a rage.

B) You get annoyed at yourself >> motivation slowly drains out of you >> you walk/drive all the way home >> get even more annoyed at yourself >> you put off your workout till next time ‘since you’re already home now’ >> your progress goes into reverse >> which annoys you.

So, basically to avoid an all-round annoying episode pack a spare set of headphones in your gym bag.

#8  Download the Rocky IV soundtrack to your music player. And no, I’m not kidding. I’ve had this album on my old MP3 player, then my iPod, and now my iPhone for over 10 years. If you’re struggling through a workout and all else fails, some Sly Stallone sounds will supercharge you.

And if you haven’t watched Rocky IV the movie yet – the greatest film of all time – then you need to have a serious word with yourself. And possibly reassess your whole life.

#9  Stick to the plan. One of the main reasons I always recommend that people always use a training diary is that when you have your workout all written out it’s much more likely you will stay committed to it. No skipping any exercises, or even any single sets of any exercise, because you cannot really tick off your training list without feeling some guilt.

You may end up a bit frustrated if you walk into the gym and cannot get started on your first exercise because someone is already working on that piece of equipment. That doesn’t need to hold you back, just simply change the order of your workout and then get back to anything you have missed a bit later.

These are my nine simple – but super effective – strategies for staying on track with my workouts. Have you got any other decent ones? Leave a comment and let us know. 

The post 9 Simple Strategies To Ensure You Never Miss A Workout appeared first on Weight Training Is The Way.

Ever feel like finding gym motivation is a bigger task than the workout itself?

Then you get annoyed at yourself because you won’t get the finger out. Frustrated at how unfit you feel – and angry over the way you’ve been complaining about it.

We’re pretty hard on ourselves. All this emotional warfare going on in our heads over a wee trip to the gym.

Here’s a much better idea…get angry at others instead. Get angry to fire up your gym motivation.

“Anger is like gasoline. If you spray it around and somebody lights a match, you’ve got an inferno. But if we can put our anger inside an engine it can drive us forward.” – Scilla Elworthy, author and Nobel Peace Prize nominee.

Anger is a bad emotion to hang on to for too long, so they say. And some of us are experts at burying our emotions. Especially when something was said or done that hurt our feelings, but we were way too macho to let anyone know.

Time to dig up that anger from a past negative experience – and use it as fuel for positive change in your body. It can fire up your gym motivation big time, give you the drive to stay committed to your workouts, and help you achieve way more than you expected.

Trust me, I know. It’s what got me started doing weight training 17 years ago.

Using A Negative Experience As Fuel For Positive Change

I was aged 16, still at high school, and was out with my girlfriend and a group of our mates. My girlfriend’s best friend turned to me and said: “Look at how skinny your arms are!”

This was said right in front of my girlfriend, and six or seven other teenagers. I was so stunned I literally couldn’t even speak. I was that angry and hurt at the same time that I thought my head was going to explode. (And I’ve got a pretty big forehead so that scenario would have been messy).

My “skinny” arms and thin frame was my biggest insecurity. I hated my body and did everything I could to hide how skinny I was. Baggy sweaters, oversized jackets that went over my butt because I basically didn’t have one. My ass had gone AWOL at some point in my teens.

We’ve all had our insecurities about how we look and just one nasty/stupid/thoughtless comment can hit your confidence hard, especially if you’re fairly young like I was.

I never responded angrily to her, but I held on to what she said. Then I put it to good use.

I used her comment, and the associated feelings it brought, as an emotional trigger for action. It became a simple mind trick technique to spur myself on.

Up until then I had only been dabbling with dumbbells. But now I was fired up to work out all day, every day if need be. I was never going to be put in that position again where I felt humiliated about my own body.

“Skinny arms”, she said.

We’ll see about that.

Seventeen years later I’m strong, healthy and weight training is my hobby/passion. I’m also happy with my arms these days.

The Simple Motivational Mind Trick…Here’s How To Do It

The mind trick can work for you too. Here are the steps to follow:

1. Go somewhere quiet, where you won’t be bothered, and take 15-20 mins to think of a time when someone criticised you for your appearance. Said something nasty, totally uncalled for, and it got to you. You were hurt by it, and either reacted angrily or just buried it within. You tried to forget about it, but it is probably still lurking in the back of your mind.

2. Replay it in your mind and become more familiar with that scenario.

3. Focus on the feelings. Your chest might tighten or your stomach might turn. And because it’s a pretty uncomfortable, weakening feeling it will give you motivation to overcome it.

4. Go over what was said two or three times – but then choose to only bring it up in the gym. Nowhere else.

Now it is time to get strong physically, and mentally, by using the anger from that moment as motivation. Use it as motivation to better yourself and prove them wrong. They might have said you were “fat”, or commented on your “skinny” arms too, or laughed at how unfit you were.

No matter what it is, use the mind trick to bring it up again when you’re set to go to the gym. Bring it up again in the gym.

Let’s burn it as fuel as you set about creating a fit, strong, athletic, amazing, and healthy new you.

“How Confident, Accomplished, And Maybe Even Smug, Will You Feel When You’ve Achieved What That Person Thought You Couldn’t?”

Think of the pay-off at the end – how good will you feel when you have transformed your body and it is clear for all (including THAT person) to see? How confident, accomplished, and maybe even smug, will you be when you’ve achieved what that person thought you couldn’t? Your body will be strong – and your mind will match it.

Anger can be the kick you need at the beginning just to get back in the gym again after months or years of letting things slip. It can be the push you need to do a couple more exercises, or force yourself to squeeze out those last couple of reps…the ones that are going to count.

It’s one important step closer to your goal and the sense of satisfaction from simply pushing yourself on will naturally increase your motivation to get back in the gym again.

Channelling that anger once again, you will train even harder in your next sessions and become surprised at your better performances. At this stage, the need for motivation will dwindle and training will become a habit. Now we have momentum.

Positive habits bring positive results and, because you keep showing up and doing the work, you should fully expect to see changes in your body. It is inevitable. Other people will start noticing your progress and will not be able to help themselves in throwing a compliment your way. This will be like rocket fuel for achieving your end goal.

Your workouts will keep getting better, your muscles will get noticeably stronger, and when you walk out the gym door you will already be thinking about your next workout. There is nothing left in the tank, but you have never felt stronger. Your body is pumped with blood rushing to your muscles. The feel good endorphins are busting out your ears.

Who needs motivation now?

Did you like this article or know someone who could benefit from it? If so, please share it on Facebook, Twitter, or wherever else you hang out on social media.

• This article originally appeared on The Good Men Project website.

The post One Simple Mind Trick To Fire Up Your Gym Motivation appeared first on Weight Training Is The Way.

Inspiring people to lift weights to become stronger and healthier is the number one aim of Weight Training Is The Way.

The internet is bursting with inspiring gym stories of people who have transformed their physique and improved their health.

Awesome before and after pictures. Brilliant quotes. People looking unrecognisable to the way they were before.

These always deliver a dose of motivation to get us going in the gym.

But I’ve yet to hear of a more remarkable / unbelievable / incredible story than that of Tracy Cranstoun-Crozier.

Today, the 46-year-old mum, from New Jersey in the US, has a body made of iron and the strength to match thanks to weight training.

Rewind 15 years – and she was paralysed from head to toe following a stroke.

After a tough battle learning to walk, talk and strengthen her weak body again, Tracy was then hit with the devastating news she had tongue cancer. Medics said she likely wouldn’t be able to talk or eat properly again.

Tracy had a second massive fight on her hands. And with her toddler son Joseph depending on her, this was another one she wasn’t prepared to lose.

In an interview with Weight Training Is The Way this week, Tracy tells how she not only won the war with stroke and cancer but revealed how lifting weights played a “huge” role in her recovery.

As Tracy Cranston Crozier lay in her hospital bed, she cradled her newborn son Joseph. Holding him snug, feeling his soft hair and touching his skin.

It was the highlight of her life.

Fifteen months later Tracy was back in a hospital bed. This time she couldn’t move from the neck down.

The mum had been struck down with a brainstem stroke that left her paralysed from head to toe.

“It started with pins and needles in my feet,” she said. “I thought it was just a pinched nerve in my back and went to my chiropractor.

“By the time I got there my speech started to alter and my eyes were having difficulty focusing and my chiropractor directed me to the ER immediately.

“I waited in the ER for two hours, went to stand up and fell on my face. Finally realising it was serious, they rushed me in and from that time on I was admitted.

“I got totally numb from head to toe, couldn’t see straight, my eyes didn’t point in same direction, and I was getting spasms across my chest so tight it would restrict my breathing.”

Medics frantically did scans, checked for blood clots and tested Tracy for various illnesses such as multiple sclerosis and Gillame Beret Syndrome.

It was concluded that the 29-year-old had suffered a stroke. She was given high doses of steroids and admitted to a rehab facility to learn to walk, talk and feed herself again.

Toddler son Joseph was cared for by her mother and aunt while Tracy began her battle to regain her health. It started with learning co-ordination by ripping sheets of paper, taking steps with a walking aid, and then walking and talking slowly on her own.

Four months later she was home and making steady progress at returning to a normal life.

She said: “I fought long and hard to get all my abilities back. The toughest part was keeping my toddler son’s development going when he was very young, when at the same time I was learning to walk, talk and see straight again.”

That was all back in 2000 and Tracy thought her health nightmare was over.

Five years later her world collapsed again when she was diagnosed with tongue cancer – and doctors said she likely wouldn’t be able to talk again and would probably have to be fed through tubes for the rest of her life.

“I just felt like I’m not gonna let this cancer beat me. Stroke didn’t and I fought back, so cancer wasn’t going to either.”

Tracy revealed her reaction to being told the shock news.

“I got mad,” she said. “I just felt like I’m not gonna let this cancer beat me. Stroke didn’t and I fought back, so cancer wasn’t going to either.

“I was going to come through it – all because of my son. I do what I do to provide for my son. My best contribution to this world is going to be through him and he’s always my number one.”

Tracy underwent surgery which involved being cut open from ear to ear and her tongue being removed completely. To beat cancer, 84 lymph nodes also had to be removed, a feeding tube was placed in her stomach, and Tracy endured intensive chemo and radiation therapy for 14 weeks.

She said: “It was even more complicated after I went home because I was cleaning my floor and my surgical sutures broke when I was bending over and I almost haemorrhaged to death.

“I’m not a patient patient,” she joked. “But I learn the hard way and had a cuffed tracheotomy for two months and had to write everything on a little chalk board or use sign language to communicate.”

Complications meant Tracy was in and out of hospital and she was also faced with thyroid problems linked to her cancer treatment. Then came panic attacks, along with the constant difficulty swallowing and being speechless.

But Tracy was determined to overcome all of that to make sure her six-year-old son’s learning wasn’t affected by her own struggles.

After a slow return to health, Tracy turned to the gym four years ago to strengthen her body. The mum quickly found that lifting weights improved her mental health, boosted her confidence, and was the perfect escape from her troubles.

She became hooked, trained consistently, and her previous weak, ravaged body was sculpted into a rock solid ripped physique.

“Gym time is my therapy. It’s my war on my demons and my muscles are my medals.”

Tracy has since competed in gruelling endurance events such as Spartan Races and Tough Mudder, and last year competed in the NPC (National Physique Committee) amateur bodybuilding championships.

Training most days of the week in the gym because it’s her “therapy”, Tracy is now gearing up to compete in this year’s NPC championships.

Unbelievable achievements for a 46-year-old stroke survivor, cancer survivor, and someone who struggles to speak and eat every single day.

Tracy said: “They originally tried to make a new tongue for me out of a piece of my thigh but it didn’t take.

“Getting nutrients in to keep muscle is a huge task and so I have to drink a lot of meals.”

Tracy described the role weight training has played in her recovery as “huge”.

She added: “My gym time is my therapy. It’s my war on my demons and my muscles are my medals.

“I’m constantly changing it up to keep it fresh but I very rarely take complete days off as my gym time keeps me sane. If I’m not able to workout, I get down on myself.

“I find strength in the gym.”

“Someone needs you, someone loves you and you need to do it.”

A positive attitude in the toughest of times has also been crucial to Tracy’s transformation and she wants to inspire others who are struggling to rebuild their physical and mental strength.

“I try to appreciate and make the most of what I’m left with,”

“If I can help inspire someone else then that makes me feel better, knowing that I can contribute something to make this world a more tolerable place.

“My advice to anyone really struggling is to find a thread, a little speck of strength when you are at your worst and grab on.

“Hold on and make it into a mound, a hill, a mountain…it can be done, just keep moving minute by minute.

“Don’t let it overwhelm you. Don’t overthink it. Someone needs you, someone loves you and you need to do it.

“The feeling that you can will be unsurpassable. Pull it out wherever you can because it can be done.

“Then you show those around you how it’s done and pay it forward…we are all in this together.”

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“People with goals succeed because they know where they’re going.”

One of my favourite quotes by the hugely influential American author Earl Nightingale. So simple, but true – and it also applies to your health and fitness aims.

General statements like, “I’m gonna get in great shape”, or “I’m definitely going to get rid of this flab” won’t get you very far.

Too many people fail too soon because they have vague, uninspiring goals from the outset.

To achieve your health and fitness aims you need a crystal clear starting point and specific, detailed goals that will bring success. These will help fuel motivation – and create a path to get you where you want to be.

To help you out, below is a link to the downloadable WTITW Goals Worksheet. It should be your starting point for your training regime – and your reference point as the weeks go on. Not only will it give you a clear picture of progress, but it will boost motivation and give you proper focus.

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