Consistently Training over a long term program is the magic pill to your goals. There are no shortcuts, no special programs, no procedures, & no diets. The magic comes after a long period of time training hard.

Staying consistent is the key to long lasting results.


It is important to define what we mean by consistency: Being consistent: 4 training cycles a year, taking 4 week long rest periods, & training anywhere from 2-4 times a week.

Training Cycle:

A training program that is 8-12 weeks long (in most scenarios)

One week long Rest Period:

A rest period that happens in between training cycles.

Training Frequency:

Working out between 2-4 times a week based on your schedule and recovery.


The only way you will be successful is if you make a commitment to the long term. Dedication will take your life farther than you could imagine. Finding your dedication and consistency can be challenging with a stressful schedule, family obligations, and friends.

You must make time for yourself or you will find you will have no time.

Dedicate & Succeed,

Justin Kukla