Focus on the 1%

 How can we improve our performance? Obviously, we can train harder or train more. But what if we focused on the little things? The 1%'s.

All to often, it is easy to get caught up with the big, grand gestures towards improving ourselves. We put in the extra hours and the extra effort, but is this really the most efficient use of our time? 

 

Sometimes, the extra hours are needed to improve ourselves, but before we put in the extra hours next time, lets check the little things are all done. 

 

The little things will vary based on what you are aiming to achieve. But, lets say, you want to improve your squat strength (or strength on any lift). The hours you put in squatting will improve your strength, but, there is a number of little things to get right first. 

Firstly, technique. Correcting your technique will not make you instantly stronger, but it will ensure a more efficient movement. And if a movement is more efficient, you will waste less energy on the inefficiencies, and have more energy for the lifting. 

Secondly, the warm up and cool down. An effective warm up should prepare the body for exercise, increase blood flow, improve your muscle elasticity and can even have psychological benefits, helping you feel more prepared. A bad warm up, will not leave you feeling prepared, and could even leave you feeling fatigued. The cool down should gradually return your body to a state of rest. Slowly decreasing your intensity will ensure blood flow is still sufficient to supply the muscles with oxygen and remove lactic acid. A good stretching procedure within your cool down will also help aid muscle recovery and reduce soreness, meaning you should feel better before your next session. 

Thirdly, your diet. Your diet can have a massive impact on your training. A lack of calories will mean you feel more fatigued, too many calories and you could be putting on weight. Not enough water can reduce your bodies ability to produce energy and supply the muscles with oxygen. 

 

 

The key element of each of these points is to take a look at what you are doing and finding a way to improve it. Just a tiny change of feet positioning, an extra stretch or an extra glass of water, can massively improve your results. 

Identifying these small changes are applicable to just about any aspect in life. Putting your phone on silent when at work can reduce your distractions. Having a pen ready on you can save you time having to find a pen (and save you from having to borrow a half-eaten pen from your colleague). Taking the chocolate off the shopping list can save you from the unavoidable late night chocolate binge (I can't be the only one who suffers this). 

 

Let me know the little things you've changed to help you achieve your goals.



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