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🌱 3 Steps To Create Lasting Results (#43)

Milton Holdiem
Milton Holdiem
1 min read

In fitness, it’s common to get quick results that don't last.

Lose 5lbs in 2 weeks. Then, lose track for 2 weeks, having to “get back into it.”

In a world of quick fixes and 30-day workout challenges, our goal is to create lasting results.

How can we redefine our lifestyle to create lasting change?

3-steps to create lasting results

  1. Start consistently to get results
  2. Make it sustainable to keep it going
  3. Add intensity to drive adaptation


Consistency is the art of showing up regularly. It’s the entry-fee to change. Without it, we can’t get stronger, fitter, or work on any goal.

The beauty of consistency is that it has nothing to do with how amazing a session is. It’s subjective. Did you show up today? Yes or no? Going from 0 sessions per week to 3 is a massive win.

A beginner who shows up and does “ok” sessions will make tremendous progress, while an intermediate lifter who misses a session every other week will be stuck in the rat race of “getting back into it.”

Even the “perfect” training program won’t matter if you don’t show up.


While consistency is the routine, sustainability is about keeping your training maintainable.

Sustainable training could look mean: Making sure your training plan aligns with your goals. Keeping exercises appropriate to your mobility & fitness level. Having fun with your workouts. Staying well-recovered so training doesn’t burn you out. Having a plan during vacation times.


Intensity is all about adding MORE to training.

  • More weight
  • More reps
  • More complexity
  • More work in less time (less rest)

Intensity = Adaptation

This is all about demanding more from our body to create adaptation, which leads to improved strength, mobility, endurance, etc. 👌🏾

While intensity is great, it’s best served with a platter of consistency & sustainability.

Key Takeaways

The ways to get lasting results from training:

  • Consistency is key
  • Keep it sustainable
  • Add intensity after you get consistent with it.

In a world full of quick fixes and 30-day challenges, I hope this helps you find your footing in creating lasting change. 🙏🏾

The Weekly

Milton Holdiem Twitter

I'm a fitness coach, but always learning. Cold brew drinker. Curator of corny dad jokes. Constantly looking towards the brighter side of things. ☀️


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