"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit. " A very basic prerogative of our existence is to save energy, and for our brain, considered the organ that consumes the most energy in the body, this is no different, and this occurs in everyday decision-making.
Automated decision making, which has already become a habit, means your brain uses practically no energy. This will be very easy for you to understand if you compare that path you take to go somewhere, but you take it over and over again. Have you noticed that sometimes you don't even remember the route?
Because you have all this automated in your head. After taking this path so much, your brain has already made it a habit. If you want to establish a habit in your head, you just need to repeat it consistently, and the purpose of this video is to bring you the habits that you must build to be successful in your training, and in your physique.
The 7th habit on our list refers to focusing on training. I asked at an event we were doing if people considered it to be focused on training. The vast majority said yes.
When I enter the gym and watch people training, I can count on the fingers of one hand how many are actually focusing on training. These people who answered this question have no idea what focus is in training. The focus begins when you put on headphones, play music that you like to listen to for training, and in that moment, you start to create an atmosphere that only exists with you.
The headset will isolate you from external sound, so you can concentrate on what you are doing. When you start executing, the focus is: which muscle are you working? How are you performing the exercise?
And this even opens the door to talk about a line of science called "internal focus", which says that you do the exercise focusing on the muscle that is being worked, and this line shows how much the level of contraction is raised, the level of electrical intensity that reaches that muscle, and then I ask you: do you focus when you train? Most of the time, I see people doing the exercise dispersed. Sometimes, people do the exercise while talking to others, and I have seen, to our disbelief, a person doing an exercise and using their cell phone at the same time.
- What? - When I tell you to focus on training, it means forgetting everything that exists in the world, and in that moment, there is only you and training. This is focus.
I invite you right now to try this. You, your music - and your workout. Put it into practice.
- Did you come to talk or to train? The next habit on our list that every guy who has shape does is to do his best in each situation. It doesn't matter if you're doing a warm-up series, the last of the exercise, the last of the training, or if you're stretching.
If you are doing the best you can, as Mario Sérgio Cortella says, "do your best in the conditions you have while you don't have better conditions - to do even better. " - Are you doing your best or your best? When that key turns and you understand that you can achieve this in everything; If you are going to wash a glass, are you washing the glass in the best way?
Are you doing your best there? If you get used to doing your training anyway, washing the dishes anyway, brushing your teeth anyway, do you really think you will be successful in life? From the moment you start putting your all into it and giving your all to each thing, no matter how small it may be, you also start to create a sense of deserving, and then you start to realize that you deserve things, you do them.
your best. You won't accept that anything more or less is around you, because you do the best in everything, - why will you accept something average? - Mediocre!
In fact, the average is not enough for us. We have the capacity to be better than that, and it starts with training. The next series you do, you'll think to yourself, "Am I doing my best on this series?
" I'm not talking about intensity, I'm talking about you doing your best. Your best now, your best today. There will be moments when you will be very well, and you will be able to deliver your best that day, which is a lot.
And there will be days, you are a human being, you will not be fine, but you will deliver the best of that day. Get this in your head: always do your best. If you're not doing very well, and if you're at 70%, you deliver 70% of what you have, and the day you're at 100%, you deliver 100%, and then we talk about making the most of your ability.
Don't complain, don't explain yourself. Just show up and do your best. Our 5th habit of a person who has the right shape, a successful person, is to prepare.
Has it ever happened to you that you arrive at the gym and don't have the slightest preparation and get poisoned because of it? I don't know, you forgot to bring your water bottle. And then, in that training session you wasted time going to and from the water fountain, you ended up not hydrating yourself properly, because you can't drink a lot of water in that business, and all of this took away your focus.
The minimum preparation is to grab a bottle for training. Now, let's expand on this idea. When I talk about preparation, I talk about many moments before training, I talk about the meal you eat 4 hours before because to have energy in the muscle, it takes 4 to 6 hours to be built.
We've already started thinking about this meal. And your sleep? Do you worry about sleeping well to train well the next day?
I want to sleep, dammit! Do you worry about hydrating well during the day to train well? What do you think before going to the gym?
Do you already have in your head which workout you are going to do? There are people who wear anything and go to the gym. Do you have suitable clothes?
Will it make you perform well, and will you feel comfortable doing so? 2nd: do you go to the gym anyway? There are people who wear anything and go, I think it's ridiculous.
If you're not taking care of what you wear. . .
"Ah, Lalá, but I'm not going to the gym for that. " What do you go to the gym for? It's for you to always feel good.
- Tasty! - There are few things you will do that start to change your mind. I'm talking about clothes and I'm with Insider, a great piece both for you to be well dressed for training and for many other moments in your life.
I use it in several situations because it's a piece that makes me feel good and is comfortable. Insider is a partner of the channel, which is why you have a discount coupon there. I'm talking about pieces that last a long time.
This fabric can withstand up to 3 times more washing than regular cotton. You deserve it? Or do you wear anything?
The Insider link is below. 4th habit of people who have the shape: they understand that rest is also training. You always see me here saying "go train, give 100%!
" and we're talking about that in this video. But when the time comes to rest, rest. A lot happens "Today is a rest day, I'm just going to do one arm to pump.
" And rest is also training. When I talk about rest, it is the day of rest of your week, of rest from your daily life, of your sleep. If you want to develop intellectually, sleep is super important to remember the things you studied during the day.
If you want to develop your body, studies show that people who sleep poorly or catabolize little lose muscle mass much more than people who sleep well. People who sleep well reduce much more fat than people who sleep poorly. Rest is also training, take it seriously.
3rd habit on our list: follow the plan, regardless of what happens. In fact, here we could even take a step back. You make the plan.
There are people who don't even make a plan, they do it anyway. You have a plan, and the world presents itself to you in a way that in a few moments it will be the way you want it to be. The world doesn't give a shit about you.
What I often see is people failing to follow the plan because of something that happened. You're on your diet, everything's fine, great. One day, your friends invite you to a barbecue, to eat pizza.
And there? That pizza, that barbecue, that beer, whatever it is. Is it in your plan?
It is not. But people often succumb and end up eating the deal, they end up breaking the plan. Your mind will tell you many convincing stories to get you out of the plan.
"Ah, you worked hard", "You're tired", "It was a stressful day", "It's just today, it won't make a difference", and at that moment you will remember me and you will do the following: don't listen. Forget this mind that is telling you stories to get you out of the plan. "Ah, Lalá, I'm tired.
" Follow the plan. "My day was stressful. " Follow the plan.
"I had a fight with the woman at home. " Follow the plan. That's what successful people do.
I just said: if you're not 100%, give the 100% you have. But go! And if you don't have a plan, stop your life now and put it together.
You're wasting time, wasting energy, and you won't make much progress. One thing that can help you a lot at this moment is to become one of our Muscle 60D students, because there we will not only give you the plan, but also the professionals to accompany you on this journey. Nutritionists, personal trainers, physiotherapists on your WhatsApp.
The link is below so you can learn more about Muscle and become our student too. Top 2 on the list, the habit of understanding that training is serious. There are people who take training anyway.
Go to the gym, do what appears, do the equipment that is free, in the order that is free, train when you can, train for as long as you can. Look at something I brought to the event we held: I asked people what they put on their calendars. I asked if the things that go on the agenda are important or not important.
And obviously, for you to stop your life, take your diary and put something there is an important thing. I then asked: "Is your training on your schedule? " If you take your training seriously, it should be on the agenda.
It's a commitment you have to yourself. From the moment you go, when you can, as long as you can, as long as you can, I'm sorry, it doesn't make any sense to want to have a good shape and not take it seriously, not build it seriously. Tramp!
Top 1 on our list that will change your life if you don't: stop eating and start nourishing yourself. There is a big difference between eating to satisfy your hunger and eating a meal to nourish your body. A person who doesn't train, doesn't care about this, eats what appears in front of them and eats things that are tastier.
Fill your ass with sugar and fat; Now, a person who trains, who understands that it is important to have good carbohydrates, a good source of protein, good fats, all of this balanced in an ideal way and divided throughout the day to keep the body always nourished is another stop. Stop eating to satisfy your hunger, and start eating to nourish your body. Have you ever stopped to consider that what you eat you will chew, swallow, your stomach digests, to go down to the intestine and be absorbed.
Once it is absorbed in the intestine, it travels throughout your body, and all these particles build you. The energy that I spend at that moment with my brain, with all my movements, is carbohydrates that I ate moments before. The muscle I have is protein that I chewed and swallowed, and it became this.
What have you been eating? Stop starving yourself and start nourishing yourself. A bonus habit for you who want to get your shape in shape, and be successful not only in this but in other things too: continue tirelessly studying, and to help you with this habit, I separated this video, which are the 7 Habits that you need to eliminate from your life to have the shape.
Click here, continue studying.
