Came across this article http://www.t-nation.com/powerful-words/100-laws-of-muscle and pulled out 25 of my favorites that I need to keep in mind over the next few months. Of course I reworded them to apply to running and biking. Enjoy!
1. There is no perfect training program. In fact, very intelligent, very
successful coaches often disagree with one another. That means you're
going to have to learn a lot, think for yourself, and experiment a little and base it on what you have learned in the past.
2. Don't repeat past mistakes that did not work in previous training cycles.
3. The effectiveness of any training program is directly related to the
effort you put into it. If a program "doesn't work" it's probably
because you're half-assing it. Effort trumps everything.
4. Stop using "research" as a procrastination method. Yes, read articles
and learn as much as you can, but most of what you learn will come from
5. Training may not always be fun, but it will always be rewarding. Lifelong rewards beat temporary fun.
6. Balance brutal workouts with long slow walks, preferably outdoors with the dogs. This works for me.
7. Apply your work ethic to your workout. Don't give anyone the opportunity
to think of you as lazy, distracted, inefficient, or weak... and don't
give yourself that opportunity either. Embrace the work part of your workout.
8. Don't be so scared of injury and so obsessed with form that you forget
to kick ass both running, biking and lifting. But don't be a jackass about it either and
ignore obvious warning signs.
9. When life gets hard, work hard. Fight back, kick your own ass before
anyone else has the chance – you'll steal their power and build armor.
10. Are you in this for the long haul? Average people look for any excuse
not to do the work, like a minor injury. Dedicated people find a way
to work around injuries... and snowstorms, and holidays, and damn near
11. Think like a machine, not an emotional wreck who needs permission and
approval and happy feelings at all times in order to be consistent.
12. If the way you eat is working – body, mind, and ease of effort – then
ignore diet trends that complicate things further. Rely on the knowledge
you've gathered from prior experiences.
13. Having flat, carb-depleted muscles may make you look smaller, but it'll
also make you weaker and lower your work capacity. Being weak
and unable to work harder for longer periods of time is a recipe for
14. Start with the major stuff. Worry first about that package of cookies or
chips you're killing every night instead of your Vitamin C intake.
15. Be picky about where your macros are coming from and what purpose they
serve. Sure, you can make kid's cereal fit into your nutritional
allotment before bedtime, but is it taking the place of insulinogenic
workout nutrition that would've made you kick ass at the next workout?
16. Don't do a low carb diet. Don't do a low fat diet. Do a low shit-food
diet. Lower your intake of the things you know for sure aren't helping
17. Organic junk food is still junk food, hipsters.
18. Don't obsess over scale weight. Lose 10 pounds of fat and gain 10 pounds
of muscle and the scale will say you made "no progress.” The mirror
beats the scale.
19. To guarantee the greatest gains from training, fuel, protect, and reload
muscle immediately prior to, during, and after training.
20. Weak people face life's obstacles with an excuse in their hand. Strong people carry a hammer.
21. Get shit done. Period.
22. You know what's worse than a critic? People who tell you to be average –
well-meaning folks who enable mediocrity. Be passionate. Be a freak.
23. Build your willpower muscle, but use it wisely. Anorexics have great willpower, but it is misapplied.
24. Realize that the moment you decide to better yourself, other people will
often try to stop you. This is sometimes disguised as subtle behavior.
Don't worry, after they try to sabotage you, dissuade you, or politely
get you to stop getting better, they'll come to you for advice. Give it
to them kindly. People are weird.
25. Sometimes when you think life is kicking you in the ass, it's actually just moving you quickly to a better place.