If you are easily offended then this is not the article for you to read, so do yourself a favor and click away. Today is the day that you need to finally get off your ass and start building the body you know you have always wanted. What the hell are your excuses?

Everyone makes excuses. Tomorrow will be the day they start. Sunday will be the day they start. Why the hell does it matter what day you start? Just start for crying out loud! Once you make that decision it is time to get up off your ass and get moving. Go for a quick walk. It doesn't have to be far, it just has to start establishing a pattern of movement. Stop whining and start working. Putting things off just gives you time to change your mind. Seriously! Just get moving now!

If you've been thinking about eating right–get off your ass and do it now!

If you've been thinking about lifting–get off your ass and do it now!

If you've been thinking about going for a walk–get off your ass and do it now!

Just get off your ass!

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We have all been there. We make some great gains for a period of time and then they just stop. Even worse, we begin to get bored with our program. If this describes you even a little, it is time to mix it up for top results.

The body is an amazing thing. At first it has a hard time with things, but over time it adapts. It finds ways to get past its own limitations. Suddenly something that was difficult for it previously is simple. However, this adaptation also throws a monkey wrench into our plans for growing. This is where you need to learn to mix it up.

I have achieved the best results when I mix things up on a very regular basis. All the top programs do this. Y3T was one of the most effective “mass appeal” programs I have ever done. It involves 3 completely different cycles of lifting–one new one each week. I built some nice mass on that program.

My suggestion is to change things up every 3 to 4 weeks. This can involve repetition ranges, weights, exercises, splits, etc. Just mix it up. Sticking to one plan for too long is going to slow your gains. Mess with all the variables, just not at the same time. If you have not been seeing progress on a certain lift, change it up. Insert a new exercise to take its place.

Mixing it up is going to require that you are logging your workouts. The feedback a log gives is invaluable. Get in that habit so you can properly mix things up.

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Hey you! Yeah you…the one sitting on the couch. Or how about you? The one who hasn't been to the gym in weeks or even months. What is wrong with you? Get up and do the job already.

Living a sedentary lifestyle is not a good decision for anyone. Everyone needs some kind of activity in their life. I am not saying you have to be a hardcore gym rat, but do what it takes to get that body moving and sweating on a regula rbasis. If you don't you are going to regret it. The longer you wait the harder it all becomes.

I can't say it enough–you have to do what it takes. Excuses don't need to apply.  Justifications won't work for me. Doing what it takes is the only thing I am going to accept. it is OK to start slowly. There is nothing wrong with one workout a week when you start. However,, that isn't what it takes.

Get up and do the work. It really isn't that difficult. Trust me when I say that putting it off isn't the right idea. Set one small goal around fitness and then set to work achieving it. That one goal will snowball. You will find yourself doing more and more. Before long you will wonder how you lived without it.

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Are you the type of person who trains daily or do you take a rest day? Is Sunday a day of rest for you? I would like to discuss this principle today by having a discussion of how I see the need for rest.

Rest is important. We grow when we sleep. However, do we really need to take days off from training? I am going out on a limb and saying that we do not really need days off. I have trained daily, every other day and just 4 times a week. The results seem to be better with daily training.

Yes, there are times when my body tells me it needs a break and I heed that warning. However, planning a day of rest into my routine just isn't something I do. Currently I lift 4 days a week and do cardio 7 days a week. As that program progresses I will likely be training with a 4 day cycle. I will train each body part twice every 8 days. I find that my body responds well to this type of training so why not do it?

Don't get me wrong…you are going to eventually need rest. I just don't see the point to scheduling it into your workout program. Yes, cardio counts as a non-rest day to me.

So, tell me, why do you take Sunday's off?

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