Goals Or Habits? You Need Both!

Intermittent Fasting

Intermittent Fasting

I wrote an article on the importance of habits for your long-term success, and the four stages you go through in cementing those habits.

Habits are crucial. They will absolutely change your life for the better in any endeavour (and bad habits will also ruin your life).

But I’m here to tell you that you need goals as well as habits, if you want to ensure that you achieve a high level of success with anything, but specifically; 10% body fat and high relative strength on the Big Six.

The Problem With Habits Only

Habits will get you leaner, healthier and stronger, and the great thing about them is that they will do all this for you with minimal effort on your part (once you’re at stage four of the habit-building).

However, habits alone will not get you to 10% body fat (or less), and they won’t get you to a 1.5* BW bench press. They won’t. Don’t believe me? Here’s some examples:

You can go to the gym every day and hit the bench press if you like. But if you don’t have the progressive overload, the calorie surplus (for a while), the sleep, the supplements, everything on point, you’re not hitting a big bench press.

You can do a 16:8 variation of Intermittent Fasting every day and have your black coffee in the morning, but if you don’t know how to change up your macros and calories when you stall at 13-17% body fat, you’re not getting shredded at the single-digit level.

Habits are not enough.

The Problem With Goals Only

Goals are great, and if you follow the correct goal-setting system, you’ll achieve a lot in life.

But the problem with goals is that if you don’t have a system in place (based on habits) that maintains those results long-term, you’re going to be constantly stressed out, constantly hungry, and constantly in the gym.

This is if you maintain your results AT ALL – most people don’t, they decline instead.

Whereas the correct habits not only maintain your results, but they also maintain them on low effort, and integrate them into your overall lifestyle.


  • Automatically spending multiple hours per day marketing your business (or side hustle), and it feeling ‘weird’ not to.
  • Automatically hitting the gym hard three times per week, with the aim of pushing at least one of the sets for a repetition maximum
  • Automatically fasting for 16 hours per day
  • Automatically NEVER wanting to eat sugar
  • Automaticaly desiring meat and high protein
  • Automatically maintaining your frame in ALL relationships

The correct habits put you in a very powerful long-term position, and frankly, most people never end up achieving this. BUT, they cannot catapult you into the higher levels alone – strict goals that you focus on for extended periods are a requirement for that.

None of the above will get you to 8% body fat alone. None of the above will get you to a 450 pound deadlift alone. None of them will get you to ~1000 testosterone (especially if you’re over 40).

Goals get you to the higher levels (accompanied by habits). Habits are what allow you to maintain those results with relative ease, and live an awesome life.

If you want a life of 10% body fat or less year-round, check the IF meal plans out. And if you want the ultimate training system check out the training programs here.

If you get both goals and habits in place, you’re setting yourself up for a lifetime of health, leanness and strength. It’s something most never manage to do.

Check out my coaching options for specific daily accountability to help you to achieve your goals.


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