Screen Shot 2021-11-23 at 10.22.10 PMSo often I see people with good intentions get off course in their health and fitness efforts. They get frustrated, derailed, and eventually give up. There are a few simple keys to staying rooted to what’s important and getting lasting results from your time and energy at the gym.

1️⃣ Compare you to you. Everyone is different. Your response to exercise will be different from everyone else’s. What works for someone else may not work for you.

2️⃣ The people who are consistently getting results at the gym are often the ones who stick to simple programs based on fundamental exercises for long periods of time.

3️⃣ More cardio is not always better. A sound approach to weight loss centers around a slight calorie deficit and is supported by a focus on resistance training along with a sprinkle of aerobic work. Resistance training is a great way to boost your metabolic furnace.

4️⃣ Instead of the scale as your primary gauge of progress, think about how strong you feel doing recreational activities, how much energy you have throughout the day, how efficiently you finish your workouts, or how your clothes fit to help you to measure progress.

5️⃣ Lifting weights that are heavy for you for more or less than 3x8 will not make you bulky. Lifting weights that challenge you to keep good form will help you to build strength, burn calories, and increase durability. Oh, they’ll also help with balancing your hormones.


Timothy DiFrancesco

Tim DiFrancesco, PT, DPT spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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