- Julian

I workout 7 days a week.

Literally everyday.

Sometimes twice a day.

This may sound intense, but I assure you it is not. Chances are when I say workout, you are picturing going HARD for hours with weights, and treadmills, and fucking burpees, and lots of sweat, and pain, and grunting, and aggressive music.

And I agree, those days are intense. But that idea of a workout takes up all of one day a week. Sometimes two or three, but realistically only once a week do I look like a hardcore Nike commercial. The rest of the days switch between stretching, walking, one or two exercises, and generally only take more than 45 minutes if I'm on Facebook too much.

In actuality when I say "workout" I mean stimulate my body. And how I stimulate my body varies. Sometimes it's fun, sometimes it's educational, sometimes it's mellow and relaxing, sometimes it's short and brisk, sometimes it's boring because I'm not in the mood, sometimes I spend more time resting then exercising, sometimes I spend more time exercising then resting, sometimes I don't rest, sometimes I hate it, and sometimes I love it.

But I always try.

I make an effort to the best of my abilities given the confines and variables of the day.

Now don't worry, I'm not here to tell you to workout seven days a week. I'm here to tell you how to give 100%, 100% of the time.

Which sounds exhausting. No way you can actually give 100% all the time.

That's where you are wrong.

What you can't do is give 110%, or 150%. Because despite what your favorite inspirational athlete may say, it is literally impossible to give more than 100%.

The mistake is in believing that giving 100% is the same thing as going HARD.

Giving 100% is a level of effort, not a level of execution or energy. Sometimes you won't have the energy to go hard. Sometimes you will be tired. Sometimes you will be sick. Sometimes you will be pressed for time.

But you can still try.

Giving 100% takes consistently making an effort, even if that effort is a stiff, broken down, slog.

Let me give you a scenario:

Yesterday you were pumped up! It was the first day of your new plan and you rocked it! The world better watch out, new and improved you coming through! 

Today is a different story though. You woke up sore in your EVERYTHING.

You've been starving all day and can't seem to eat enough.

You have workout number two today and you're pretty sure you will die.

Or maybe you already did and this is hell?

You decide to skip today so you can rest up and go HARD next time. You want to be able to put in 100% for sure!

Does this sound familiar?

And you are right. You should put in 100%. But in that scenario you went from giving all your effort to giving no effort. One day at 100%, one day at 0%. That's a grand total of 50% over a two day period. How long do you think it would take you to feel pumped up again? Two days? Three days? A week? A week before you even TRY to put in effort again?

Congratulations over a week you managed to give less than 15%.

What if instead of not trying until you feel motivated and pumped up, you walked for 5 to 45 minutes and stretched while sore and broken down.

The following day you may be feeling better but work kicked your butt, so a full workout may kill you. You could spend 10 minutes on pushups and mountain climbers before recovering with some tv.

The day after that you may wake up feeling energized. You're no longer sore from the first HARD workout, and the walking and pushups broke up your days so your mind is clearer. The influx of energy lets you go for a light run of 5 minutes before work.

After four days you made it to the gym once. But every single day you've attempted to stimulate your body. Every single day you tried your best, even if your best wasn't exactly photogenic. That's what giving 100% is.

But there is more.

That was simply giving 100% to working out. What about the rest of your life?

You should be putting in 100% towards everything you do, every waking or sleeping moment. If you're at work, you should be giving 100% to your project. If it's time to eat, you should be giving 100% towards enjoying and consuming your food. If it's time to go to bed, you should be giving 100% towards passing out.

Remember that does not mean you have to push your body hard, all the every second. Because you will disintegrate.

If you're goal is to lose a bunch of weight, your body and your spirit will break if all you eat is rice cakes and lettuce, and run five miles everyday. Reaching that goal will take some resistance work to stimulate muscle, stretching to avoid chronic pain from your running, and enough food to keep your body pumped and your palate satisfied.

If your goal is to sprint faster and lift heavier, your body will break if you lift heavy and sprint every day. Reaching your goal will also take stretching, corrective work for imbalances, fueling with food that energizes you, and sleeping enough.

The food you eat will have to taste good. The sleep you get will have to be deep. Your production at work will influence how you feel or decisions you make throughout the day.

Remember, objects in motion tend to stay in motion.

Food tastes better when you body needs it for fuel. Rest feels better when it has been earned. Sleep hits sooner and deeper when your mind and body have been active. Giving 100% can become cyclic in nature, and doing so simply requires this: you have to consistently try. You must provide effort for the sake of effort, regardless of execution or result.

You know those athletes claiming to give 110%? They still fuck up MOST OF THE TIME.

Michael Jordan failed to make more than half of the shots he took over his carrier.

At one point Brett Farve held the carrier record for BOTH touchdowns AND interceptions.

Babe Ruth FAILED to get a hit 65% - 70% of the time.

You may not always execute properly, and most of the time you will not feel motivated, but the consistency of effort is what will bring you success and make the journey enjoyable. The choice is yours, good luck.