Stop Looking for the Secret Formula – by Jamie Bolton

Stop looking for the ‘secret formula’, there isn’t one. 

Now I hate to break it to you, but the truth of the matter is this – you probably already know everything you need to know in order to succeed. However, the problem is, you just don’t want to do it.

“Ya i know squats are a great exercise but they’re kinda hard” or
“I know veggies are great for you but its boring to eat them”

These are such retarded statements when you think about it, yet we hear it all the time. People are afraid of doing the very things that they know can produce results.
Why? Because its hard and there must be some easier way.

You probably know everything you need to get there, just do it!

If you log onto any strength training forum and you will see endless threads with people asking for critique on the minutiae in their program, diets and more typically most of the time – supplements.

“Like theres this super-duper creatine made in Russia lined with pixey dust, but is it better than this one which is cross-filtrated decarboned fossilated creatine which my mate said will get you hyuuuge” (yes both are made up before you go looking for them)

Dude for f**ks sake its creatine, it may well help but please just go and buy some standard creatine monohydrate and get over it. Heck go buy a gallon of milk a day instead, you’re probably not eating enough anyway.

Results are a function of two things – hard work and consistency. Nothing more, nothing less.

People want things that give them instant gratification….eat a donut now and yummm yeah, it tastes good, but is it really getting you closer to your goals? Replacing junk food with real food might not be instantly gratifying, but you’ll be thankful in a few months time when you look, feel and perform better.

That’s kind of the problem these days with society. Everyone wants instant rewards. No in fact, they expect instant results. Sure you’ve eaten like crap for the past 25years but somehow you expect to look like a mens health cover model in a month? Give me a break. Apply some logic here, if it took you years to get that way, you really think you can reverse it overnight?

If you want it, and I mean really want it, then you need to be prepared to make permanent lifestyle changes and stop looking for short cuts, because they’re aren’t any. There is no program that allows you to sit on your arse all day, eat crap and yet look & perform great, no matter how hard to you look for it or attempt to believe it exists. I know the magazines and media say it does, but guess what – they are putting out ‘lies’ in order to make you buy the damn thing because they know it appeals to the instant gratification people want to be true. It’s called marketing.

Anything is possible when it comes the realm of strength training, but it always boils down to one thing – desire. Those who want it enough are walking the walk, doing day in, day out what everyone knows produces results. They’re not hung up on looking for the ‘magic’ formula. They train like monsters, eat like beasts and sleep like babies. They don’t spend more time looking for a program or a diet than actually following it. They already know the real key to success – hard work & consistency.

Make Time – by Jamie Bolton

Time. We all claim to wish we had more of it. There’s supposedly so much more we could do if only we did. 

“I could be as strong as him, but I don’t have time to train 3 hours a day”.
“Sure my diet could be tidied up, but I don’t have time to cook all that healthy food.”
“My mobility sucks but I don’t have the time to stretch and stuff.”

Some of this is misinformation. The rest is just weak excuse making at best, and plain old laziness at its worst. Yet I dread to think what a tally might come to if I kept a note of these instances over the average week.

I’ll start with the misinformation. Anyone who believes those getting results must be putting in 2-3 hour sessions daily is wrong. And heck, unless you’re a professional athlete, there is no need to do so. Most trainees that are out there looking and performing good are investing on average an hour or so a day, four to five times a week. That’s a total of about 5 hours a week. Now before you start up and moan, ‘but I can’t find 5 hours a week’, I’m going to call bulls***. How many hours a week do you spend watching TV? Thought so.

Healthy cooking? This one really winds me up. It’s not hard to eat well. Almost every piece of fruit requires no preparation beyond a bit of peeling at most. Its not very hard to steam some veggies either. And how hard is it to cover a few chicken breasts in some olive oil, salt and pepper and stick them in the oven for 20mins? Heck do it en masse, stick them in tupperware containers and you’ve got meals for the next few days pre-prepared. I always cook chicken and brown rice in bulk to get me through for a few days. It doesn’t even have to be as hard as this, the real easy option is to consume more through shakes, of the like that Ben described in his article here. There are an unbelievable amount of easy-to-cook wholesome, healthy recipes that take less than 30 minutes to do if you care to have a look.

When anyone claims they “don’t have the time”, what they are really saying is “I don’t want to find the time”. Now, that’s absolutely fine. But realise that results don’t just happen. They are worked for. If you are going to take that attitude, don’t be surprised when you’re as weak as you were a year ago, or look the same, and so on.

Life is about choices. Sure, you have a finite amount of time. But how much of it is wasted on pointless procrastination? Seriously, as a simple exercise, ban yourself from TV and general-internet browsing (with the exception of elitekinetics.com !) for a day, and suddenly you’ll realise how much time you really have. Now tell me you don’t have the time to get in that mobility work, or make healthy meals etc. And when it really boils down to it, missing a few hours of TV or internet or whatever a week isn’t a big deal. But looking and performing great? It’s absolutely priceless.

There is nothing fantastic or spectacular that those who are getting results are doing that you cannot. They simply make it a habit to do so; they consistently do it. They make the time. Stop making excuses for yourself. If you really, truly want to be better. Then just start being better. Do it from today.


I realise this could mean wholesale changes for some of you. So take baby steps. Drink too much coca-cola? Switch to diet coke. Then cut down on how many you have. Then cut it out completely. Not doing any mobility work? Then work in 5-minutes a day once you get up. Then make it 10 minutes. And so on. 

Its amazing what you can accomplish if you take it step-by-step. You have the time. Its always a choice with what you do with it. You want to be better? Be better.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit” Aristotle.

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