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Welcome back to Training for Excellence! Today, we’re covering the Three Golden Rules of Training—simple but powerful guidelines to keep you consistent, accountable, and progressing in your fitness journey. In CrossFit, consistency is essential to making gains, whether your goal is weight loss, strength, or overall fitness. Here’s how following these rules can make a difference in your gym experience.
Rule #1: Never Go Three Days Without Training
Taking more than three days off can slow down the progress you’ve made in the gym. In as little as 72 hours, gains in fitness, particularly in cardio, start to decline. Additionally, your metabolism begins to slow, and your body’s ability to regulate blood sugar and maintain insulin sensitivity decreases. This means that by missing three or more days, you’re not only halting progress but also setting yourself back.
Making it to the gym regularly keeps your momentum up and helps maintain these hard-earned gains. CrossFit’s varied workouts allow you to target different aspects of fitness across multiple sessions, so even if one workout feels intense, the next may focus on skill or technique. The important thing is showing up.
Rule #2: Never Miss a Monday
Mondays are key! After a weekend of rest and potentially taking time for family, work, or relaxation, Monday is often the day people skip. However, missing Monday means you might fall into the habit of starting your week behind. If your last workout was Friday or Saturday, Monday becomes the third day—and following Rule #1, it’s essential not to let three days pass without hitting the gym.
A strong start on Monday sets a positive tone for the week and creates momentum that carries through the next days. Prepare for success by packing your gym bag, setting your alarm, and arranging your schedule so that Monday’s workout becomes a non-negotiable. Not only will this keep you consistent, but starting your week with CrossFit also increases the likelihood you’ll stay committed for the rest of the week.
Rule #3: Revisit Rules #1 and #2
Rules #1 and #2 are so essential that Rule #3 is simply a reminder to keep them top of mind. Write them down, stick them on your mirror, or set reminders on your phone. Following these two rules consistently will help you make the gains you’re after and avoid slipping into setbacks. Remember, you’re in control of your calendar. Prioritizing your fitness allows you to show up as your best self in all areas of life. If you don’t make time for your own health and goals, it’s challenging to give fully to other commitments.
Tips for Consistency in the Gym
- Prepare the Night Before: Pack your gym bag, prep your meals, and set an alarm that requires you to get out of bed. Starting your day with intention makes it easier to keep your gym commitment.
- Accountability Matters: Let your coach or a workout buddy know your plan to attend class on Monday. Knowing someone else is expecting you adds an extra layer of accountability.
- Shift Your Mindset: Think of going to the gym as something you get to do, not something you have to do. This small change in perspective can make a big difference in your motivation.
The Importance of Filling Your Own Bucket
Following these rules ensures you’re prioritizing your health, which ultimately benefits everyone around you. When you make time for the gym, you’re filling your own bucket first, enabling you to be more present and supportive for others. Remember, consistency in the gym translates to progress, and these rules are here to keep you on track.
