Training and nutrition should be a healthy balance between focused, consistent effort and entertainment. The ratio should be about 85 percent the former and 15 percent the latter.

 Bret Contreras, the glute guy, has been helping people fill out their backsides for years focusing on the hip thrust, the deadlift and the squat. Sure, he sprinkles in some variety to keep things fresh but the program and it’s success is built around setting personal records on the money exercises. You will not see his clients hip thrusting this month, switching to some band program next month and switching to crossfit the month after. I am sure it isn’t always fun, but it does produce incredible results. Look at the before and afters.

 Louie Simmons, the owner of one of the most famous powerlifting gyms in the world, builds his programs around the concepts of speed, strength and hypertrophy. His system rotates exercises in and out every 1 to 3 weeks, and while this might look like training ADD, the daily emphasis does not change. 2 workouts per week emphasize strength in the bench press, deadlift and squat. 2 workouts per week focus on speed in those same exercises. Hypertrophy is targeted during each workout. The exercises used for those movements change regularly to avoid nervous system fatigue and are chosen around what works best for each athlete. The program itself does not change much throughout the year and, as a result of this commitment, they produce record holders in the sport of powerlifting.

 The same rules apply for nutrition and sticking with a program. Way too many people try Keto for a month, The Zone for a month and then some bullshit 21 day cleanse the month after. Pick something you like and stick with it for 60 days at a minimum. Be all in one 1 program. If it calls for low carbs, high fat then f*cking go low carb and high fat. Don’t follow it 4 days out of the week and change it up after a month because it didn’t work. Dedicate yourself to following the plan to the smallest detail for 60 days and then reassess.

 The question you have to ask yourself is this; which is more fun, trying the new workout from the celebrity trainer with the great ass or setting a PR and moving 1 step closer to achieving your goals? Commit to a plan of attack and execute every day for a year. You can sprinkle in some fun here and there, but stick to the plan without wavering and I promise you will be very pleased with your results.