Guidelines and attitudes to live by
* Spend too much time focusing on your goal and you will end up sabotaging yourself. This may not hold much ground in other areas of life where, in order to be successful, focus and time investment is of critical importance; such as building a business, managing a large corporation or becoming a highly-competitive elite athlete. But it's definitely one that applies to diet and strength training for the average Joe. Stay distracted. Have hobbies. Have a life. If diet and training become the sole focus of your daily routine, the road to your goals will feel like a very long road indeed.
* Commitment and dedication dispensed over a longer time period is superior to more focused efforts. The latter has a higher rate of failure and greater chance of backfiring on you and is why people fall off the wagon. This is my personal experience, but it's also backed up by studies. A good example of this are the numerous reformed health enthusiasts that pop up after New Year's Eve. They go at it hard for a few weeks, but are often back into their old patterns of sporadic training and a sub par diet by February. Another example is the rebound that many competitors experience after contest dieting. Avoid this with a balanced approach without extremes.
* Most people will not benefit from more than four training sessions per week when attempting to gain muscle mass.
* The great majority shouldn't be in the gym more than three times per week when cutting. You don't need the gym for cardio. Go outside.
* Use checkpoints.
* Never attempt to train yourself into a caloric deficit. Don't spend hours on the treadmill. Diet comes first, cardio second. The dumbest fat loss strategy ever devised is used by people that wake up early in the morning before going to work to do cardio and follow that up with "recovery shake." Congratulations, you just wasted two hours of your life. Cardio is good for cardiovascular health, but most people use cardio as a fat loss tool - and force themselves through regimens that aren't very conducive to their daily routine (or mental sanity). Next time, skip the shake and the cardio. Sleep two hours longer, but skip breakfast and fast until lunch time. This way you can create the same caloric deficit with the added bonus of feeling more rested and having saved more time. You'll be much better off.
* Intermittent fasting is an easy way to create a calorie deficit. Your "cardio" is to stay productive during the fast and work. If you don't have a job, work on projects that are important to you. Learn. Read books. Write. Don't sit around and brood about your diet or what you have in the fridge.
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