I understand the all-or-nothing mindset. I understand that it may *seem* like completely eliminating certain foods or food groups from your diet is the easiest, simplest option to fat loss. I understand that it’s much easier to place blame on a certain food, than it is to blame yourself and your actions.
But you’re wrong.
You MUST take full personal responsibility in order to be successful with losing fat, gaining muscle, or just LIVING. Each action you take is a CHOICE. It’s a truth that’s hard to swallow, but it’s the truth nonetheless.
Before blaming ANYTHING ELSE, you have to blame yourself. Watch how things change. “I didn’t lose any weight this week. Must be because I had sugar.” - what most people do (blaming other factors)
Compared to “I didn’t lose any weight this week. Must be because I am not in a calorie deficit. I didn’t track the treats I had, and those probably led to too many calories, leading to no weight loss.” (blaming self)
See how with the first mindset, you would end up just eliminating sugar completely (which is NOT why you didn’t lose weight), which would lead to you depriving yourself of many foods you enjoy, which would lead to you being more likely to overconsume those foods that you are restricting, which would lead to lack of consistency, and therefore lack of results/progress.
With the second mindset, you would see WHERE you made mistakes, and know exactly how to modify your approach to be more successful! Being fully honest with yourself is absolutely crucial if you want to make consistent progress. Don’t cheat yourself by trying to place blame on other factors, other than your own actions!
Shit happens. Varying levels of shit will happen. You can’t stop shit from happening, but you CAN control how you react and take action when it does.
🔸HOW TO PROGRESS TOWARDS YOUR FIRST PISTOL SQUATS - by @breitfit🔸
📝 Pistol squats are an advanced exercise that puts your overall mobility, strength and coordination to a test. If you already squat for some years with some proper numbers on the barbell you might even be able to execute a pistol squat without having practiced it too much. Those cases are rare though and you will also be able to nail your first pistol before that by following a smartly designed progression protocol which I want to give you today:
➕ The first step is to become sufficient with barbell squats over the full range of motion (ROM) to build the required foundation of mobility, strength, flexibility and coordination.
➕ The second level are pole supported pistols. Start practicing them by squatting down on both legs, holding onto a pole and extending one leg when you are in the bottom phase. When this gets easy move on to squatting down on just one leg while holding the pole and then squatting up on both legs.
➕ Now you can move on to pistol box squats on a bench or box to practice the upper part of the ROM. gradually decrease the height to keep progressing.
➕ Next in line are band assisted pistols where a band around your hips supports you in the bottom phase and helps you to achieve and train more ROM. Progress by using thinner bands and lowering the attachment points.
➕ Being able to use more ROM you can move on to heels elevated pistols which are great to practice body weighted pistols by decreasing the required ankle dorsiflexion via a plate or weightlifting shoes.
➕ Lastly you can practice pistols on a bench to overcome the last remaining obstacle: being able to properly flex the hips on the idle leg. Progress by lowering the bench / box.
🔈 Ever tried pistols or eager to learn them