3 Essential Habits – In The Context Of Body Composition


They say it takes 3 weeks to form a new habit. I’m not sure how accurate this is, but we’ll roll with it. So if you follow these 3 tips for 3 weeks, they will automatically get significantly easier for you and almost happen without thinking (eventually).

Once these 3 things become habits and occur easily and naturally, you’re well on your way to success. The key is to force yourself to do these things during the 3 week period, even when you don’t feel like doing them. It will be worth it in the long run!


  • Manipulate your appetiteThis is obviously the biggest one, as 80% of your body composition success is diet. 80% of your diet success is total calorie intake. In order for the intake to be on point in the long run, most of us need to manipulate our appetite’s in some way. Those with a large appetite relative to their body’s needs, should do IF, eat more protein (to an extent), drink coffee and lots of water for example. Those with small relative appetite’s should focus more on liquid calories and tasty carbs (as opposed to lots of protein and fiber). Once these strategies have been successfully incorporated on a daily basis for 3 weeks, they will become habits and automatically occur with less effort, meaning you are well on the way to achieving superior results.
  • Improve your sleeping schedule. For most people, this means going to sleep earlier. But whatever you choose to do, it needs to be consistent. Make it a habit. In my experience, inconsistency is what really screws your body up. Make sure you are consistently getting 8 hours of sleep AND doing so in the same “sleeping window”. Having a job that requires you to be getting up at different times every day, thus not allowing your body to adapt in time, is NOT GOOD for your health in the long run. It doesn’t matter if you do manage to get 8 hours of sleep every time. The quality goes to shit when your sleeping patterns are inconsistent.
  • Sticking to your training schedule. Lack of motivation tends to be the main culprit for people not sticking to training regimes. Again, just force yourself to do it for 3 weeks straight and it will become a habit. The difference between successful people and less successful people is the ability to do something they NEED to do to achieve a desired outcome, even when they don’t feel motivated to do it. Do it for 3 weeks and everything will get easier for you. Some practical advice on maintaining motivation that works for most people:
  • Don’t go to the gym any more than 3 times per week (definitely for the first 3 weeks).
  • Keep your workouts short and sweet.
  • Do fun stuff. Doing less fun stuff can wait until after the successful 3 week period is over.
  • Make the gym a priority in your timetable.
  • Reward yourself in some way after you have been to the gym. Keep it relatively small.

Perform the above 3 habits consistently for 3 weeks and you are setting yourself up for massive success in both body composition and general health and fitness!

Comment and ask questions below! 🙂

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4 thoughts on “3 Essential Habits – In The Context Of Body Composition”

  1. Is this directed more towards the specific audience of beginners in fitness and weightlifting? As advanced trainers may have to prioritize their training schedule even more so than the suggested three times per week mentioned above, therefore implying that success positively correlates with the habit strength of an individual.

    1. Yes this is definitely directed towards beginners, and generally anyone who is struggling to “get the ball rolling”. I’ve read the second part of your question a couple of times and still not sure exactly what you mean by it, can you elaborate?

      But the suggested 3 times per week was aimed at guys who are struggling with motivation. Normally those very people set extreme goals such as: “Hit the gym every day for the next month” (having not been to the gym in several weeks), and are shocked when they fail to hit these goals. Dis-heartened and downtrodden, they then completely give up, which is obviously the wrong response.

      When things are going badly for people, generally they tend to give up, or at least not put in the effort required to improve their situation. So my strategy is to not let things get like that in the first place, and to gradually ease them into something. Guys have to realise though that at times they will have to force themselves, as you won’t be motivated 100% of the time – even I’m not a complete robot! 😉

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