So four weeks into the new year most regulars are at my gym and two of the 50 new people stayed.

Maybe someone is here who is one of the vanished people that I can “bait” back to the gym, atleast is my hope. So now real talk:

BRO, it’s four weeks. FOUR WEEKS. You can’t and I can’t fix a trashy one decade lasting diet. You can’t get from skinny to strong in four weeks. You can’t get from obese to lean in four weeks. You didn’t notice change after four weeks because your scale at home has the same high number?! YOU fail to understand that you are most likely GAINING MUSCLES and LOSING FAT at the same time so your job is to throw that scale away and take pictures of yourself every week.

Throw away all youtubers you know and just go to the gym and move things around. You don’t need splits, routines, kcal counting, you need to get back to this gym and keep going.

I am not saying counting kcals, tracking protein intake, following a routine is bad. In fact all these things increase the time to reach goals if done correctly. But if you are exhausted and quit after four weeks cause counting kcal is exhausting, you hate every protein shake, you are following a routine you hate you will fail.

If you hate doing benchpresses find another exercise that is for your chest that you love. Who cares if benchpresses are better for chest if you won’t do it the rest of your life while you love doing push ups but not doing them cause it’s not in your routine.

Find one, only ONE exercise you like and stick to it. Forget about all those woobidoobi youtubers “Switch routine every 6 weeks” screw it. Do that forever if it makes you happy and makes you go to the gym regulary.

Don’t scratch your whole nutrition and lifestyle just for a friggin’ gym. In the end it took you (and me) a few years to get overweight or staying skinny. Forget people telling you to eat oat meal and bananas for breakfast if your bad diet was Pop tarts in the morning. You won’t remove that habbit for longer than three months and eventually quit so keep eating it and go to the gym anyways. Worst case scenario is you won’t gain weight but not lose weight. Not gaining weight is already a win (if obese). Worst case as a skinny dude is your not gaining muscles if not enough and being exhausted. Your body will tell you to eat if the scale isn’t hint enough after a few weeks.

So get back. Don’t quit. Most people in the gym are chill and honestly people quit and they don’t even notice they achieved so much in four weeks.

One person started in January and told me last week he ain’t seeing results. He showed me his routine and I told him: “Bro, you started Latpulldowns at 3x12 with 25 kg. You are ding 32,5 kg now…” 7,5 kgs more. He didn’t see that as a positive result because his physic hasn’t changed.