Think about a race?
How does it start?
Everyone lined up, waiting for the signal to go.
3…2…1…BANG!
And they’re off!
Everyone starts the race fast.
But what happens by the end of the race?
A handful people are still going fast.
Most have slowed their pace considerably.
Many are walking.
And a few have quit and left the race course.
The goal is not to start strong, but to finish strong.
That same mentality needs to be applied to achieving and maintaining a healthy and active lifestyle.
It is empowering to start strong and make significant progress in the first 6 weeks of a training or nutrition program.
But is that pace and progress sustainable?
Probably not.
And that is most people’s downfall: the work and results cannot be maintained for the long haul.
So what can be done to ensure the initial efforts are not lost, and that progress is made for more than just a few weeks?
It helps by clearly defining the goal in the beginning.
If the goal is to lose 10 pounds for an upcoming wedding or vacation, then no problem, go intense for a short time period.
The results will be achieved quickly and the goal will be attained.
Those results will fade away just as quickly, however.
Why?
Because the time and intensity put into that initial burst of activity cannot be sustained day after day, week after week, month after month, year after year, decade after decade.
So what is the solution for sustained progress?
First, do not shy away from the initial intense effort required to get things jumpstarted.
Train hard!
Sacrifice!
Embrace the suck.
Once that initial phase runs its course (generally about 6 weeks), it is time to identify the Minimum Effective Dose (MED) that can be applied to maintaining the initial results while continuing to make incremental progress.
Note the word incremental, not exponential!
When starting any new training or nutrition program, the changes will be exponential.
That’s great - enjoy the moment - its fleeting.
The secret to true transformation physically, mentally, and emotionally is this…
Be consistent, not constant.
Start with the end in mind.
What is the goal?
To live a long and healthy life.
To achieve that, it will require consistent work done in small doses for a long time - the Minimum Effective Dose!
So, what is the Minimum Effective Dose?
That will vary from person to person.
While that is a non-answer, it is still a truism.
Not single MED can be prescribed to everyone all of the time.
Part of the journey is experimenting, making changes, and uncovering the MED that fits best.
Don’t get overwhelmed by the process.
It is a long, slow journey.
Reframe it.
Start thinking in decades, not weeks.
What will be a healthy habit that can be done regularly for years to come?
Solve that equation and not only will health goals be achieved, but more importantly, the time and effort needed to achieve those goals will decrease significantly.
That’s the minimum part of Minimum Effective Dose!
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