Everyone loves the highlight reel. The PR lifts. The “after” photo.
But there is something behind all of the wins—something that no one wants to talk about.
Consistency.
Results don’t arrive in a box. You don’t unlock them with one workout, one supplement, or one motivational quote. They’re earned daily. Through discipline, repetition, and a belief that showing up matters.
Results are built with consistency.
CONSISTENCY ISN’T SEXY. IT’S EFFECTIVE.
This isn’t some motivational poster or some meathead/influencer philosophy. It’s a fact.
A 2020 review in the Journal of Obesity and Metabolic Syndrome examined the effects of multiple fad diets and their effects on select health markers and weight management. Amazingly, there was no clear winner. All of the dieting strategies seemed to elicit beneficial effects.
Taken another way, as long as there is a caloric deficit with adequate protein and consistent effort for an extended time, the diet method itself doesn’t matter.
To double down, a more recent study looked into the effects of a rigid diet ( following specific foods) and a flexible diet ( where the food selection did not matter as long as the prescribed caloric deficit was maintained). At the end of the study, individuals in both groups saw positive changes in body composition without any differences between the two.
Food didn’t matter. Consistency did.
The same goes for exercise.
Consistency means getting into the gym and on the track more frequently. More frequency means more volume, and more volume means change.
A 2018 study examined the effects of three different resistance training volume strategies: low, medium, and high. After eight weeks, researchers found that those with a higher training volume saw greater increases in muscle mass than the other two groups.
These findings support an earlier meta-analysis demonstrating that completing more resistance training sets in a week produces greater strength gains than fewer sets.
No one claps for consistency. But scientifically, consistency is undefeated on the plate and gym.
Fall Down Seven Times, Stand up Eight.
We aren’t here to tell you it's easy. It is hard because life is hard.
Seldom, things line up just the way we need. And even when they do, it’s still a grind. Routine means monotony. The same movements. The same meals. The same rituals.
It is easy for this discipline to break down. But, there’s another type of discipline. The discipline to start again.
Falling down isn’t what destroys progress. Staying down does.
This is more than just philosophy. It’s science.
In a 2023 study examining the effects of taking two one-week breaks during a six-week diet demonstrated that a break from the caloric restriction (to a maintenance caloric intake) did not hinder fat loss over time. Granted, it took longer to realize the same results as those who dieted straight for six weeks. But the goal was still realized.
These findings support earlier work that found weekend diet breaks (again, to maintenance calories) did not hinder body composition changes when compared to continuous dieting.
The same goes for strength.
Recent research out of Finland took the notion of falling off to an extreme. Participants lifted for 10 weeks, then took a 10-week lifting hiatus before starting training again. By the time the study was completed, the group that took the break was performing on par with those who trained for 20 weeks straight.
This isn’t some fluke finding. It supports earlier research demonstrating the same thing.
TDiscipline is going to break down. You are going to fail. Everyone does. But the science is clear. As long as you have the discipline to start up again and keep moving forward, the goal will still be realized.
NO HACKS. JUST WORK.
There are no shortcuts. Real, lasting change is found in patient, consistent work.
Whether you’re chasing your first pull-up or your third ultramarathon, the principle doesn’t change: keep showing up.
At TB12 Nutrition, we celebrate what others don’t: consistency.
We celebrate it because we have been there. We know the grind. We know the pain of standing up eight times.
But we also know something else: hard things are rewarding things.
TB12 Nutrition was built to help people do hard things a little easier. We know that consistency doesn’t always feel rewarding. So, we want to reward you for your commitment to yourself and your goal.
Most create subscription models that give you 15% off your first order and then 5% on every order following. That’s not a reward.
At TB12 Nutrition, we take commitment to a higher level. We start with a 10% discount on your first order and then up the ante. The second order has a 20% discount. The third and beyond, a 30% discount. Click on the link for more details. https://tb12sports.com/pages/subscriptions
Consistency should be rewarded because, in the end, it’s rewarding.
