Here’s the secret to achieving your fitness goals. It’s the only thing you need to know. If you can just follow this one thing you will achieve incredible results. Ready?

3×52 (Credit to Tony Gentilcore for putting it succinctly)

What does this mean? Train 3 times per week for 52 weeks. Consistently. That’s it. There’s nothing earth shattering or mind blowing about it. It’s also not what people want to hear. In the age of instant gratification, working diligently for an entire year is about as unsexy as it gets.

But you know what? It works.

One of the biggest mistakes I see people make is training hard for 2-3 months and then taking 2-3 months off because life gets in the way. You’ve now lost all of your progress and when you start back up you’ll be at square 1.

There’s no magic pill or shortcut when it comes to fitness. If there was, then everybody would be walking around in the best shape of their lives. You must work hard consistently. The Instagram model that you look up to has been training hard for years. They didn’t get their physique (or strength) overnight. And the “magic” 30 day challenge that they’re selling you is garbage.

I’m not a fan of challenges because they don’t promote consistency. Yes, you can absolutely make good progress during some of them. What do you do once those 30 days are up? Most people go back to doing nothing and all of that progress is lost. 30 days is nowhere near long enough to create lasting changes in your body.

The key is consistency. You must be dedicated and willing to take a long-term approach if you truly want to make changes.