Specifically Consistent

Do you ever use the compounding effect as part of your goals in life?

The compound effect is the strategy of reaping huge rewards from small, seemingly insignificant actions.

We will come back to this.

Now take these two quotes:

Consistency is the key to success. Consistency leads to habits. Habits form the actions we take every day. Action leads to success. As Anthony Robbins said, “It’s not what we do once in a while that shapes our lives.

Albert Einstein is widely credited with saying, “The definition of insanity is doing the same thing over and over again, but expecting different results.

Ever find yourself between these two?, Confused between thoughts in your head thinking “Do I keep pushing forward and something will finally happen?”, or is it “This is ridiculous I have been doing this for so long there must be something wrong with me”.

So it’s safe to say a cyclist should cycle to get better at cycling, right?

When it comes to fitness, you know you have to be consistent to see progression overtime. Although how and when do know that this consistency is showing little in return, and you are now stuck thinking about Albert Einstein’s quote stating basically it’s crazy to be doing the same thing over and over again and expecting a different result.

Working with many different people and within many different gyms over the past decade, one of the major reasons that keep people from becoming content with their level of fitness progression, is the majority of people are not specifically consistent.

This was my flaw for a very long time. Consistency was not my problem, I was regularly going to the gym and putting in the hours of training and virtually for 6-8 years I was really just running around in circles. As Einstein would describe it,”Insanity” lol.

For the first 7-8 years of my industry experience I was your local spin instructor. You know those people that stand up in front of a group and coach (yell) “Go HARDER” in the name of “motivation”, fitness and health lol, yep that was me. I would teach on average 15 of these spin classes, with a few high intensity weight classes per week just for good measure. The methodology was basically if you weren’t sore for days after, did you really train hard enough?. At the time while performing all of this training I had goals of weight loss and events like Triathlons, Ironman’s, Marathons, and some regular road riding on the weekends. I was putting in the work without a doubt, just like Anthony Robbins would state, “Consistency is the key to success”. Oh boy was I consistent, like many of the people I was instructing in these spin classes, we rocked up every week and got it done.

So the question is, why was I still overweight despite all this training volume?, why was I still performing at the same pace with every bike ride despite all the hard spin rides I would do?, why would I still feel breathless every time I tried to lift my pace?, why was I still battling injuries when I was seeing a physio weekly and foam rolling daily? and why was I still unable to see clear progression overtime?

Among a few variables, the biggest was not been specifically consistent. You can be consistent all day long, but if your modality towards your training and goals is flawed, you will unfortunately still be seeing very little in return. Just think about how many people sign up to a gym in hopes to lose weight, have more energy throughout the day and get fitter, but sadly the majority still see little in return compared to their efforts and our gyms see a constant revolving door, except the people stuck with Einstein lol (doing the same thing over and over again, but expecting different results).

Why/how can this happen? What is offered in our training centres is not designed for you and your goals. Most people are time poor, and exercise is typically thought of as exhausting. So what is the obvious solution?, produce quick, fun and intense 30-60 minute workouts to keep you engaged and highly stimulated. Between the high adrenalin rush, the high intense movements, pushy instructor getting more out of you and the loud pumping music, you are left feeling flogged (which is perceived as good thing), smashed, but super amped and energised for the next training session. So it “ticks all the boxes”, it’s fun and good for time poor people whom only have a 30-60min gap to train. Oh and don’t forget if you weren’t sore the next day you didn’t go “hard enough”.

Unfortunately for people carrying excess body fat (now majority of our population), for people whom have work to consider, and for people whom have a family to consider, this is the furthest from what should be recommended as a training plan.

When it comes to getting fitter, losing weight and having more energy, you are going to want to be specifically consistent towards these goals.

It is the specifics that have been lost in translation. It has been proven that some minor high intensity training can be fantastic for the body, however what do most people and programs do when you find out something is “good for you”? Context is taken out. Majority of people do not have a sufficient aerobic base and are already carrying daily baggage, (stress from poor diet/lifestyles) and these workouts just aggravate the stress response even further. This will lead to further poor health, difficulty to lose weight and the goal to keep it off.

Let me take you back to the compounding effect.

The compound effect is the strategy of reaping huge rewards from small, seemingly insignificant actions.

This is what your training program wants to looks like. A specifically designed strategy that seems small, insignificant but compounds as time progresses. Training in this manner, you will be able to gain the benefits of what it means to be specifically consistent. You will allow time to produce the necessary overreaching principles of training, rather than a 8-12 week program or 30-6min high intensity class pushing you into the overtraining syndrome. You will have time to assess and review if the small, insignificant actions are leading you in the right direction before you completely head in the wrong direction.

Are you looking to lose some weight? Start with the compounding effect.

Are you looking to improve fitness? Start with the compounding effect.

If any of this has resonated with you, leave a comment below.

The video below is not fitness related, but it talks about the importance of time and effort, relating back to the compounding effect.

Be specifically consistent.

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