Finish Strong in 2024
With just 11 weeks left in 2024, here is a blueprint that let’s you focus on building a physique that not only looks great but feels stronger and radiates unshakable confidence.
Take Control - To achieve your best physique, discipline and organization are key. Here’s how you can structure your days to stay on track:
Lock in your training schedule: Treat your workouts like doctor’s appointments—non-negotiable. Track your steps and stay consistent.
Plan ahead with food: Designate one day each week for food shopping and meal prep. This will keep you in control of your nutrition.
Stick to a sleep routine: A consistent wake-up and bedtime will support recovery and performance.
Have a backup plan: Life happens, so create a go-to 20-30 minute workout for busy days.
Daily non-negotiables: Set a list of tasks each day (training, nutrition, sleep, etc.) to keep you accountable and organized.
By following this structure, you’ll give yourself the best chance to reach your health, fat loss, and physique goals.
Progressively Increase Intensity - You don’t need to be in the gym every day, but you do need to challenge yourself daily with some form of movement. Increase the intensity of your workouts over time to push your body to build noticeable muscle and strength. Your workouts should focus on fundamental movement patterns:
Push
Pull
Hinge
Squat
Lunge
Carry
Training these movements will ensure you're hitting all major muscle groups and progressively challenging your body.
The Art of Saying No - Saying “no” to things that don’t align with your goals is a powerful skill. This isn’t about restriction, but about asking yourself: Does this serve me?
If you’re training in the morning, avoid late-night drinks or staying up binge-watching Netflix. Say no to junk food, especially when it’s not aligned with your goals.
You don’t have to be a monk, but achieving your dream physique requires some compromises.
Apply these principles, and by the end of 2024, you’ll be fitter, stronger, and healthier.
