Brandon Carter | Start Here

5 Components of Physical Fitness for Sustainable Results

Building a better body is not rocket science, but there are 5 components of physical fitness that should be in place. Without these foundational pillars, it's all too easy to veer off track.
Without further ado, here are the 5 components of physical fitness to help you accomplish your fitness goals this year.

1. Make Exercise Part of Your Daily Routine 

Exercise should be a regular part of your day, not something sporadic. Just as you set aside time for meals, sleep, school and/or work, set aside time for exercise. Pencil it in on your calendar, program it into your smartphone, and stick to it just like you would any other important appointment. For best results, you may find that exercising at the same time and on the same days each week (such as first thing in the morning every Monday, Wednesday, Friday and Saturday) helps you stay on track.

2. Pick a SPECIFIC goal

Goals that can’t be measured can’t be attained.

You need to be able to determine whether you’ve reached your goals or not.

For instance, a goal like “get in better shape” is not easily measured, but a goal  like “have a 32-inch waist by July 4th,” is.

Don’t start your resolutions until you have a measurable goal, or else you will almost certainly fail.

3. Measure Measure Measure (!!!But Never With a Scale!!!!)

You must measure your progress because when you see that you have progressed, you’ll be motivated to keep going.

If your goal is to lose weight or gain muscle mass, I STRONGLY suggest that you stay off the scale. Scales are grossly misleading. if you're trying to lose weight, you may be losing A LOT of FAT, but you can still end up weighing the same (or MORE) because you have gained muscle!

The same goes for people trying to put on muscle. The scale may tell you that you're not gaining, or that you're gaining really slowly, even though you're probably gaining a lot more muscle than you think. Your weight may be staying the same because your workouts are burning off excess body fat.

The best way to measure your progress is with a tape measure. I am going to go into more detail on this subject in upcoming posts, but for now, just know that measuring inches you lose on your waist is the best way to tell if you're losing fat. If you're trying to gain muscle mass, it's best to measure your arms, shoulders, chest, and legs to see how much you have gained.

I suggest you take your measurements once a week and make sure you keep records of your progress.

4. Plan Your Work and Work Your Plan

A goal without a plan is just another one of your bullshit ideas that will never come into fruition. You NEED to know the time you're going to work out every day, and you need to know EXACTLY what you're going to do. If you're not following a detailed workout routine, then you're just wasting your time.

you do NOT want to be one of those guys aimlessly wandering around the gym, not knowing what to do, Or even worse, you don't want to be in there talking to people like the gym is the happy hour spot. If you're going to do that, you should just stay at home and pretend to work out there.

If you are serious about fitness and your health, then you need to be razor focused come workout time. Whether  you're working out in a gym or at home (like me), you need to be focused. When I am working out, I know exactly what I am going to do and how long it's going to take.

5. Take Action

“I’ll start tomorrow.” “I’ll start next week.” No way; start right now. Don’t wait because we all know that tomorrow never comes. What steps can you take right now to get you closer to achieving your goal?

What Kind of Results Can You Expect from Hard Work?

Before I go into detail about these five components, though, I would like to show you a quick inspirational reminder of what's possible when you make a commitment and stick to it.

A few weeks ago, I reserved some before and after pics from someone that got into shape using my workouts. The email he sent me was titled “Using You as an Inspiration, I've Got These Results.” Here are his before and after pics:

The pics were emailed to me from Anders Christensen, you can contact him on his Facebook if you have any questions about how he got into better shape.

I love hearing about the great results people have been getting from following my regimen. I want even more of you to reach your goals in 2012, and I know that a lot of you have made New Year's resolutions to do just that. Unfortunately for many, surveys suggest that up to 88% of people who make a New Year’s resolution fail.

What do I do next?

For best results, make sure you follow a good total body routine and diet. It may also help to try a good fat burner like TEA REXX. It is what I use to help stay ripped. Most importantly, never let excuses stray you away from the 5 components of physical fitness. If you are ready to make the commitment, then check out my program The Simple Shredded Solution for more information about burning fat and building muscles!