Guest Post by Coach David D. Archer, BESS, CPT, CSN, Pn1
Everyone knows a fit chick or gym bro who has made amazing gains over the years. These individuals seem to drop fat or add lean mass more easily than the rest of us. Often we too quickly blame genetics or special supplements that are known to accelerate the fat loss/muscle gaining process.
So, what gives? What’s their secret? Do they eat different foods or have a two-a-day training split? Maybe it’s an unknown training system on which only the elite are bestowed. Seems highly unlikely. The secret is in this simple thing we all have control over. However, only few display mastery. In this article I’m going to shed some light on the most overlooked training system mainstream fitness media consistently misses the mark on and I’m willing to bet it’s not what you think.
Now, consider this. With all the training, nutrition, supplemental strategies ongoing research and sport specific protocols isn’t it possible that there are other aspects that can influence how efficiently we achieve our fitness goals? Let’s look at the field of sport psychology. For decades it has been common knowledge that a trained and resilient mentality can play a significant role in the winning process for any athlete. Heck, even one of the most viewed Saturday morning cartoons of the mid 80’s had it right. “ Now you know. And knowing is half the battle.” - G.I. Joe
Think again on the fit chick or gym bro I alluded to earlier. For many avid fitness enthusiasts the road to glory narrows to a dead end long before we anticipate. The question is why? Why does our potential often end mired in mediocrity? The answer is in the day-to-day details. It’s not magical. It isn’t sexy. It comes down to simple strategy. Nonetheless, I can tell you that training your mental state will allow your mind to grow just as you train your chest or legs to grow. It can be uncomfortable initially but over time you will most certainly see how these positive changes ultimately expedite those gains.
Too many go down this lonely road searching for the lifestyle plus physique combination only training once a day on their physique. While training your body is the most obvious aspect to achieving that ultimate physique and lifestyle you have to remember that it is only one piece of the bigger pie. Your daily routine dictates exactly how successful you will be each week, month and season. Most importantly, it begins the moment you open your eyes in the morning. Practicing the suggested techniques is as critical to reaching your goals as taking the chance when opportunity knocks at the door.
The Handbook of Sports Medicine and Science: Sport Psychology, edited by Britton W. Brewer PhD, suggests that these mental conditioning modalities allow for success in an individuals zone of optimal functioning (IZOF) of course but also planned failures. In a practice setting this can promote the crucial mental strengthening that can prove critical during high-pressure situations.
“ … research has shown that athletes have certain idiosyncratic patterns of emotions that are associated with best performance. When they experience these emotions within an optimal range, superior performance results. However, when athletes or teams are out of their zone of optimal functioning, subpar performance results. “
What does this mean for you? I’m glad you asked. Think of this as fuel for why it is so important for you to check in with yourself first every morning. Find out why you get out of bed and do what you do each day. Further, the text indicates the necessary value of practicing loss prior to an event.
“ For instance, by its very nature, practice has numerous failures and mistakes built into it. An athlete can use these challenges to develop and practice refocusing strategies when frustrated by making mistakes (e.g., take a deep breath and visualize flushing the mistake out of the system, stop negative thoughts, and replace them with more positive ones.) “
So how do you train three times a day? Let’s get right into it. First, entertain these few questions. If you answer yes to any of these questions then there is good news. You have room to grow and the gains will continue to stack up.
“ For instance, by its very nature, practice has numerous failures and mistakes built into it. An athlete can use these challenges to develop and practice refocusing strategies when frustrated by making mistakes (e.g., take a deep breath and visualize flushing the mistake out of the system, stop negative thoughts, and replace them with more positive ones.) “
So how do you train three times a day? Let’s get right into it. First, entertain these few questions. If you answer yes to any of these questions then there is good news. You have room to grow and the gains will continue to stack up.
- Do you often feel like you are drifting through this fitness journey with no definitive direction?
- Do you go after what others say is best for you?
- Over time has your progress been good but not great?
- Despite your fitness successes do you somehow continue to feel unhappy?
- Have you noticed a lack of grit and frequently search for inspiration from external sources such as music, motivational videos, movies, others’ fitness stories, etc.?
It’s all about the process.
You’ve got to give yourself permission to go through the rhythms of each day before you can expect to see what will ultimately yield the best result possible. Below you will see a rudimentary outline of some of these modalities listed. Get a pen and paper. Put your mobile device down, texting notes into your memo app simply will not make the connection here. You’ve got to write it down.
Okay, ready? Are you committed? Good. Here it is. My simple 3 step process to help you maximize those gains by training three times per day.
Okay, ready? Are you committed? Good. Here it is. My simple 3 step process to help you maximize those gains by training three times per day.
Here is what training three times a day looks like.
Session One: Get your mental lift on.
(NO EMAIL, TEXT OR SOCIAL MEDIA. The world can wait!)
Session Two: Peak your physique
Session Three: Good night gratitude
(NO EMAIL, TEXT OR SOCIAL MEDIA. The world can wait!)
- Answer your why?
- What lights your fire and how can you catch it today?
- Devise a plan (Daily optimization sheet or list of action items)
Session Two: Peak your physique
- What do you train for?
- Have your plan in mind or handy if you need to look at it.
- Leave no room for doubt that you did what was needed.
Session Three: Good night gratitude
- Did you fulfill or come closer to your best self today?
- Say goodbye to the day and let go of any unfinished work.
- What are you thankful for (express that anyway that feels right)
My challenge to you is this. Put this simple strategy into practice. Give yourself permission to be part of the process. If you can do this each week then I can promise you that it will change the way your perceive your fitness journey for the rest of your life. Best wishes!
About the Author
A former collegiate athlete and lover of all things creative, David has a fervent passion for a health-centric approach to nutrition, training and mental conditioning. Having seen too many bikini and bodybuilding competitors suffer from the poor guidance of show-centric cookie cutter diet and training systems, David made it his mission to show stage athletes and avid fitness enthusiasts that the way to achieve the elite physique doesn’t come just through focusing on the physique. As a contest prep specialist, David relies on evidence based strategies that have allowed more than 91% of his athletes to place top 5 in all competitions and keep their health intact.
