Showing up to the gym is often difficult, but it’s what you do when you get there that matters most.

The satisfaction is in the effort, not the results. How to keep the progress you make in your health, fitness, and physique journey by making this mindset shift

The most successful transformations I’ve ever seen have come from this shift in thinking. When you focus on the outcome, there is no certainty that you’ll enjoy the process. But if you design the process to be as enjoyable as possible, and build the actions within it, in line with the outcome you want, then you can have it all.

There is a hierarchy of needs in training, nutrition, and physique change. Focusing on one at the cost of the other violates the hierarchy and leads to poor outcomes.

I don’t buy the narrative of yoyo dieting as I feel it encourages guys to avoid failure, which limits their number of tries. If you follow a way of eating, gain weight and lose weight, feel frustrated that you couldn’t maintain the loss, then it is not the diet. The diet doesn’t have any morality (mostly), it’s our interpretation of the story.

There is an ideal intersection between sustainable and motivating that may be different for every guy as what is sustainable might not be motivating and vice versa.

The way we see it, when you travel for work you’ve got 3 training options…

Keeping a food journal is a fantastic way to draw attention to what, how, when, and how much food you are eating and is a key tool in making health, fitness, and physique changes. If you’re going to use this tool then it is essential you avoid making the most common mistake I see guys make.

When it comes to training and nutrition, particularly when physique change is the goal, variety is low on the priorities list because for many reasons. Such as…

People will tell you that you’re doing too much, that you’re overdoing it and that it’s not healthy to do X. Until you win. Then they change their tune. They say they’re proud of you, that they always knew you could do it, that you inspire them to be better and to take on their own challenges. They want to do what you’ve done.

Humans tend to follow the path of least effort. By making healthy behavior the default, you stack the odds in your favor, as you are less likely to opt out of something if it is easy, even if you don’t want to do it.

The Tour De France Documentary on Netflix can teach us a lot about how to be successful in our own health, fitness, and physique goals. here are my top 5 lessons from the series.

Eventually however, more training will be impossible within the lifestyle constraints (if you have a job, kids, and responsibilities you will eventually run out of time for more). At which point more training effort costs more for less results. This is the point of diminishing returns, and to see any further progress you need to do this…

You can make progress by adding fuel or reducing friction. Most guys focus on adding more fuel until they get burned out. Here are 5 ways guys in our programs lower friction to get 2x the results with 0.5x the effort.

One of the biggest hold up’s guys have before they join builtxyou is the idea that “now isn’t the best time”. We get it, it’s likely that we could all think of a window of time when it’s best to go on vacation, best to start a new job, best to ask for a raise, or best to buy a new car. This framework serves us well in many walks of life but it doesn’t serve us in our pursuit of health and fitness and here’s why…

There are 4 key components we coach builtXyou guys on in their performance of their programmed exercises to ensure they get the best health, fitness, and physique results possible!

Restriction is a tool that is used to great effect by many guys trying to improve their health, fitness, and physique. But will it work for you?

The scale is a useful tool to help us paint a picture of progress. That said, it is only a single tool and is only as effective if we use it correctly and consistently. That means daily and under the same circumstances. Here is what we advise…

Food serves many competing needs and desires for us. When it comes training, nutriton, and physique results, there may be trade-offs. Here’s how we suggest you decide what choices to make in your diet.

Together, we honed in on 4 key performance indicators (KPIs) that painted the clearest picture of progress for Tom. By doing this, we made progress simple and actionable. Here’s what we did…