Weight Loss Consistency Tips from The 7 Habits of Highly Effective People

0:01 Welcome back to the Body Recomposition Revolution. Today's episode is just a little short snippet. OK, so this is a little different. Ladies, I'm going to forewarn you, this is not your normal long length episode. This episode is an excerpt from an audio book I was listening to during my workout today and I just felt. I needed to share it. I needed to share it. I know it's going to speak to you. Especially given all the feedback I received last week about the Goldilocks rule and how you can look like those people you see on Instagram if you just take it step by step, consistently, day by day, doing all the little boring tasks and tolerating the boredom.

0:37 Embracing the boredom, staying within your range of ability. I heard this excerpt randomly when I was listening to an audio book called the seven Habits of highly effective people, right? And I went, Oh my gosh, that does such a nice job articulating a how muscle growth works and B, tenacity, grit. It all kind of works the same. So tune in just a couple minute clip. Please listen ladies. I was in a gym one time with a friend of mine who has a PhD in exercise Physiology. He was focusing on building strength.

1:10 He asked me to spot him while he did some bench presses and told me at a certain point he'd asked me to take the weight. But don't take it until I tell you, he said firmly. So I watched and waited and prepared to take the weight. The weight went up and down, up and down, and I could see it begin to get harder, but he kept going. He would start to push it up, and I'd think there's no way he's going to make it, but he'd make it. Then he'd slowly bring it back down and start back up again. Up and down, up and down.

1:45 Finally, as I looked at his face, straining with the effort, his blood vessels practically jumping out of his skin, I thought, this is going to fall and collapse his chest. Maybe I should take the weight. Maybe he's lost control and doesn't even know what he's doing. But he'd get it safely down. Then he'd start back up again. I couldn't believe it when he finally told me to take the weight. I said, why did you wait so long? Almost all of the benefit of the exercise comes at the very end. Steven, I'm trying to build strength, and that doesn't happen until the muscle fiber ruptures and the nerve fiber registers the pain.

2:26 Then nature overcompensates and within 48 hours the fiber is made stronger. I could see his point. It's the same principle that works with emotional muscles as well, such as patience. When you exercise your patience beyond your past limits, the emotional fiber is broken. Nature overcompensates, and next time the fiber is stronger. Now my friend wanted to build muscular strength and he knew how to do it. But not all of us need to develop that kind of strength to be effective. No pain, no gain has validity in some circumstances, but it is not the essence of an effective exercise program.

3:10 The essence of renewing the physical dimension is to sharpen the saw, to exercise our bodies on a regular basis in a way that will preserve and enhance our capacity to work and adapt and enjoy. And we need to be wise in developing an exercise program. There's a tendency, especially if you haven't been exercising at all, to overdo, and that can create unnecessary pain, even injury, even permanent damage. It's best to start slowly. Oh my gosh, right. Like I was listening to it because I just was. I like to listen to audiobooks while I work out sometimes.

3:48 And it spoke to me on so many levels because it did a great job illustrating how to build strength. I mean, right there in a nutshell, bum. But also it did a really nice job explaining your tenacity, your mental, how will you have to build mental toughness and by doing hard things, that's how you build it. You have to experience pain in order to overcome it and become stronger. Where then the next time you perform whatever you're performing, be it a workout or be it an interaction with somebody or just a painful situation in general, you have to experience pain in order to get stronger and face it better the next time.

4:31 So the next time that man that he was talking about in his story goes to lift that weight, it's going to be a little bit easier because his muscle fibers were torn. They rebuilt even stronger because of the pain he experienced last time. And I really love how he tied it into the emotional component. We have to go through hard things in order to develop tenacity, in order to develop grit. You have to go through hard things and experience pain and in order to overcome it and get stronger. I know it sounds cliche, but for some reason when I was listening to it, it was like, yes, duh.

5:05 And I also like how he talked about starting small, like how people will overdo it. They will get really excited and, and just go way above and beyond and and then they end up injuring themselves or burning out. That is exactly what we talked about. I think it was last week when I said people who are successful no matter what it is, people who are doing the things you want to do and they're doing it so well and you might have envy over that success. They're not any different than you. They just take it step by step, day by day, consistently.

5:36 They do all the little things consistently on repeat and they stay within that range of ability. They do not take it to extremes, which mean I said guilty many times. They don't take it to extremes, they take it step by step, day by day. I have learned this many times in my life the hard way. And I've learned to reproduce that same habit in my everyday life when it comes to a lot of things. But definitely my fitness and nutrition. I really take it step by step, day by day, consistently trying to get a little bit stronger, a little bit better every single day.

6:10 So thank you for listening to that little excerpt. I know it's kind of strange, but I just, I felt the need to share it. I felt like it might speak to somebody today. Some episodes I put out receive a little bit more feedback and that last episode I did on You Can look like this too at 35, you know what you need to do to be successful or whatever. I had titled it and the whole premise was just taking it step by step. The Goldilocks rule, you know exactly what I was just talking about. That episode in particular received a lot of positive feedback from women who were like, Oh my gosh, it finally clicked with me.

6:43 That resonates with me. Yes, I'm always looking for different stimulations and jumping from task to task and not staying with the thing, not doing all the hard things you need to do consistently to see actual growth. So thank you again for listening to that little excerpt and you'll be hearing from me again this week for my regular length episode. Talk to you soon.