Philip Pape 0:00

Have you ever wondered why , despite all your efforts , you're not seeing the results you want in your fitness ? Today , we're exposing a sneaky little habit that's sabotaging your progress , whether you are aiming for fat loss , muscle gain or any other health goal . What is this progress-killing behavior and , more importantly , how can you overcome it to finally achieve the results you're after ? Tune in to today's Quick Wits to find out the game-changing answer . Welcome to the Wits and Weights podcast . I'm your host , philip Pape , and this twice-a-week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in . Let's talk about a behavior that's probably derailing your progress more than anything else Constantly jumping from one thing to another , one program to another , one diet to another , always chasing the next shiny object in the big yes , I understand confusing world of health and fitness and nutrition .

Philip Pape 1:17

Now you know how this works . You've been there , I've been there . You start a new diet , you start a new workout plan , you have all this enthusiasm and motivation and energy , but after a few weeks you're not seeing the dramatic results you hope for . So you start looking around maybe keto's the answer , or maybe that new HIIT program , or maybe that YouTube strength training program , and you jump right Because you're not getting the results when you want them . Now there's a 3-3-3 philosophy that I learned from a previous guest of mine . I've probably mentioned it a few times that it takes three weeks to feel the change , three months to see the change and three years to be the change . But getting past that first three weeks is usually the hard part for a lot of people . And speaking of hard , here's the hard truth . The constant hopping around is the exact thing killing your progress , because real , lasting changes in body composition do take time . We're talking months , right , not days or weeks , although you can start to feel it pretty soon . And every time you switch you are basically starting over . You're not giving the approach . You were trying enough time to work , so you know . Think about it like this as far as analogies go If you planted a seed , if you dug it up every week to check on its progress , it would never grow into a strong , healthy plant . That is what you're doing . That same principle is applying to what you're doing . You are just digging up the seeds , right .

Philip Pape 2:39

The key here isn't finding the perfect thing . There is no perfect thing . It's sticking with the basics , the solid , evidence-based approach that we talk about on this show long enough to see the results . This means committing to a plan for at least I'm going to say eight to 12 weeks I'm going to say two to three months before you even think about making any big change . Now , this doesn't mean that you can't adjust or optimize . In fact , I highly encourage that . I want you to make small strategic tweaks based on how your body is responding , based on the data and the feedback you're measuring and collecting . Right , but the core of it all the targets , the training , the exercise selection , the program , your nutritional strategy they should remain consistent during that period .

Philip Pape 3:24

Right , because , again , the most effective anything when it comes to growth is something that you stick with . That you stick with over time . It's the power of compounding . If you guys know James Clear's Atomic Habits , we talk about how it's like a flat line that takes a while before it starts to increase and compound over time . So you've got to get through that flat line , right . Stop looking for the next big thing and just focus on mastering the basics . Nail down whatever it is you're focused on . Maybe it's just hitting calorie and protein intake . Maybe it's making sure that you progress each training session , use progressive overload . Maybe it's getting that seven hours of sleep every night , right ? Maybe it's going for that walk after lunch .

Philip Pape 4:04

The process oriented action , oriented goals , not the end result that you're trying to get . And these aren't exciting . They're not sexy , right , they're not . They don't stand out like the big secret , the big formula , the thing you never knew . You know that gets advertised on the sponsored posts on Instagram , right , but it will be what gets you to your goals .

Philip Pape 4:25

And once you stop hopping around and you just commit to a plan , you're going to find that you start making progress faster than ever before . So ask yourself if that's what you've been doing . Maybe it's something else that's holding you back . But this is a big one , right ? The next time you're tempted to shift , to jump ship to something else because , oh , this just isn't working , right , this just isn't working . You know , after two days , oh , this is too frustrating . Oh , no , you know I'm going to give up because this doesn't work . Have I really given this approach a fair shot ? Am I being consistent ? Am I tracking objectively , tracking my progress right ? More often , much more often than not , the answer to getting the results is not a new plan . It's just sticking to the one you've got . So stay the course , trust the process , but collect the data and get the feedback , and then you're going to be truly amazed at what you can achieve just by being consistent .

Philip Pape 5:16

All right , thanks for tuning in to another episode of Quick Wits . Share this with a friend if you enjoyed it and I'll see you next time . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .