Have you ever had something you wanted to change about your body? Bigger arms… bigger quads… smaller midsection? Of course, you do – we all do. However, there’s only ONE thing that stops us from hitting our goals. Can you guess what it is? Let’s get into this…
What’s Your One Thing?
If you could change ONE body part – what would it be?
And don’t give me any of that, “my body is perfect as is” bullsh*t – the fact that you’re reading this – tells me that you want to improve SOMETHING.
If you’re taking supplements and working out – you’re looking to take some part of your body to the next level, so, tell me…
What’s the ONE part of your body would you change?
The Bane Of My Existence
Me?
I have two things I’d love to change. Two. At least. I’m sure if I broke it down – there’s a LOT more things I’d like to see shift towards my idea of “ideal”.
That being said, these two things I’ve wanted to change for YEARS – yet have never been able to. Well, that’s not true, is it? When you say, “I’m not able to” you’re actually saying “I don’t have the ability to”.
That’s a lie we tell ourselves. We all have the ability to make change – what we don’t have is the grit and determination to actually follow through.
Yeah, bottom line? We’re sawft AF. And it’s time to change that.
The One Thing That Stops You
So, there’s only one thing that stops you – or… holds your back. It’s not your grit or determination. It’s not your motivation.
It comes down to one thing: making a plan.
There’s an old adage, “If you fail to plan… then plan to fail”. This concept has proven itself time and time again – especially in my fitness journey.
Tackling My Wheels
For years now, I’ve wanted to do something about my legs…
Now, I’m far from having small legs – I prioritize legs. No, my problem is the outer sweep isn’t as pronounced as I’d like it to be. I want that big, meaty outer quad that would make Tom Platz nod in approval.
Well…
I’ve finally decided to do something about it. After doing a little research – I found the best exercises to build that part of my leg. I’ve mapped out the rest of the year with goals. I would love to put about 2-3 inches on my legs this year.
To make this happen – I’ve incorporated specific exercises targeting the vastus lateralis (the muscle responsible for that coveted outer quad sweep) – and can’t wait to get started…
Here’s what my plan includes:
- Front Squats: By holding the barbell in front – this squat variation emphasizes the quads more than traditional back squats.
- Narrow-Stance Leg Press: Positioning my feet closer together and lower on the platform shifts the focus to the outer quads.
- Hack Squats: This machine-based exercise allows for controlled movement – targeting the quads effectively.
Of course, consistency is key…
So I’ve carved these exercises into my weekly routine – and always keep in mind that growing happens OUT of the gym. Break the muscle down in the gym – build it up during rest days.
I’m also making sure those muscles are getting what they need to grow – so, I’m increasing protein intake to feed them the nutrients they need to get as big as f’n possible.
If I do that…
I’m confident that I’ll see some size increase.
Battle of the Belly Bulge
But let’s talk about the other thing that’s been bugging me for years: belly fat.
That stubborn, clinging-to-your-midsection-like-it’s-paying-rent belly fat bullsh*t…
No matter how many crunches I do or how many miles I run – I can’t eliminate it.
Sure, I can shrink it – but get rid of it? Nope.
Sound familiar?
Here’s the kicker: I realized I was going about it all wrong.
Spot reduction? Total myth.
You can’t just target belly fat with endless sit-ups. It’s about an overall approach – dialing in nutrition, ramping up cardio and building muscle to boost metabolism.
It’s science – but it’s not rocket science.
Fire the First Shot
To tackle this issue head-on – I implemented a comprehensive strategy focusing on diet, exercise and lifestyle changes:
- Revamp Your Diet: I cut out processed foods, refined sugars and most carbs – focusing instead on animal proteins (including our ISOFIT) and some fruits. This shift helped reduce overall calorie intake and provided essential nutrients.
- Incorporate High-Intensity Interval Training (HIIT): Adding HIIT workouts to my routine is boosting calorie burn and improving my cardio.
- Strength Training: I never stopped lifting and never will – because muscle raises your metabolic rate – so I can burn more calories even when sitting on the couch playing Call of Duty.
- Prioritize Sleep: Never a great sleeper – I aim for 6-7 hours of quality sleep per night. Bad sleep can jack up the hormones that regulate hunger and appetite.
- Stay Hydrated: Drinking plenty of water throughout the day helps control hunger – and using EAA’s makes sure I keep my electrolytes balanced and replenished.
I just started committing to these changes – and I’m already starting to see some improvements.
It’s not about quick fixes…
It’s about adopting sustainable habits that promote a sustainable lifestyle.
The One Thing That Stops You?
The takeaway?
If you’ve got that one area that’s driving you nuts – stop winging it. Not making a plan is the one thing that stops you!
So…
Do your homework, make a PLAN!
And then attack it with everything you’ve got…
Because the only thing standing between you and your goals is a solid plan and the determination to see it through.
Time to F’N get it!
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
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