The most important rule in the gym

You know what the most important factor in the gym is?

There are a lot of factors at play to get good results in the gym.

In nutrition, you have the type of diet you follow, the food you eat, when you eat it, the amounts and much more.

In training too.

How many times should you go to the gym, what kind of training should you follow, how many repetitions should you do or which exercises should you use. And not only that.

As if that wasn’t enough, the time and quality of your rest is also fundamental and there are still the supplements.

It’s hard not to get confused in the middle of so many factors.

But there is one more important than all the others and that will influence them too.

What is that factor and what rule are we talking about?

The most important factor in a diet and training

What factor is that?

The most important factor in getting the results you want in the gym has a name.

It’s also often relegated to the background. Sometimes it’s not even considered.

It’s called consistency.

The most important factor in the success of any diet, workout or plan you follow is consistency.

It sounds simple, but is it that simple?

Cristiano Ronaldo answers.

ginásio treino dieta


Imagine Cristiano Ronaldo as a kid.

At first, he started playing football with his friends when he felt like it and without much rigor.

The time spent in this hobby began to increase, as did the rigor with the entry into football at club level.

In the meantime, he was not only becoming a better player, but he was also moving to more and more competitive and demanding clubs.

The training was more and more disciplined and rigorous.

On a competitive level it also became more intense.

Eventually, the diet also began to play a fundamental role in his daily life beyond training and matches.

Nowadays everything is extremely demanding and accurately measured in order to achieve not only maintaining its level but also improving.

The whole process was done gradually and consistently.

Now imagine that all this started in reverse.

Imagine Cristiano Ronaldo at the beginning following everything he does today.

The intense training, the rigorous feeding, the extremely competitive games.

Do you think he could do it?

Would he be consistent?

Although the feeding, training and routines have changed, what has always remained is consistency.

It seems to have worked.

cristiano ronaldo ginásio

Consistency in diet

You’re not satisfied with your current physical form, so you decide to follow the super plan of a professional athlete who has the body you want.

You find his plan on the internet and you are determined, even though it is an extreme change from what you do today.

Even though the number of meals doesn’t fit in well with your schedule, you’re determined.

You don’t like half the food this athlete uses, but you’re willing to make the sacrifice.

You want drastic changes, so you need a diet to match.

The problem?

It’s not gonna work.

For a diet to work, it needs to fit your schedule, it needs to match your preferences, and it needs to be viable in the long run.

Otherwise, the odds of you giving up quickly are high. Very high.

And if you give up, there goes the consistency.

ginásio dieta consistência

Consistency in training

New year, new life.

It’s now, this year, that you’ll get your dream body, right?

For that, you need intense training.

Your current three-week workout plan isn’t working out. Or maybe you’ve been out of practice for a good few months.

Whatever, you still know where the gym is.

Something like five workouts a week with a lot of volume and intensity just like your idol is the way to go.

Or maybe not.

Just like diet, the workout should fit you.

If you know that it’s very unlikely that you can visit the gym five times a week, is that a good idea?

If you know that you regularly have days when it’s impossible for you to go to the gym, does it make sense to ignore this factor?


ginásio consistência treino

What’s the solution?

The solution is above all to be realistic.

The first thing you have to take into account when you start a diet and training is consistency.

In the long run, how often do you think you can go to the gym consistently?

It’s easy in the first week to say every day.

But in three months, can you say the same thing?

Will it not interfere with your professional life?

Or get in the way of any other area of your life that you consider important.

If the answer is three practices a week, build your plan around three practices a week. Not five.

What about feeding?

What food do you like and what food do you hate?

Do you think you can just eat chicken and broccoli every day for months?

Or would it be more sustainable to diversify your diet a little and adapt gradually?

Or make just four meals instead of seven if that’s what fits your everyday life best.


That doesn’t mean there shouldn’t be some sacrifices.

It doesn’t mean just going to the gym once a week and eating only delicious food.

Consistency without effort won’t get you far.

But if there are sacrifices, they will be smaller and necessary, and above all, implemented gradually and thinking long term.

You can’t get good results in the gym without effort.

In the same way you can’t do without consistency.

What you should do is find the balance between the two for your specific situation.

Plan realistically so that you can maintain your plan for the long term. Create habits.

It is in the long term that the results appear. Not in a week or a month.

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