Simple Changes Make All The Difference

Simple Changes Make All The Difference

by Lee Labrada, IFBB Hall of Famer

What would you say if I told you that your level of “self-discipline” might not be quite “up to snuff” when it comes to building a lean and muscular body? Before you answer, consider this: no matter whether you’re an elite body builder or a “couch potato,” you still have the same amount of self-discipline.

How is this possible? The difference lies in which habits you’re disciplined to.

An elite bodybuilder is disciplined to working out regularly, eating frequent and nutritionally-dense meals, taking quality supplements, and getting plenty of rest. All of these habits propel him towards his goal of gaining muscle and losing fat. On the other hand, a “couch potato” is disciplined towards his habits of watching endless hours of TV and stuffing down as much junk food as his artery-plugged heart desires. See what I mean?

My point is this: everyone is already disciplined to their current habits. The real breakthrough comes when we can alter our habits to push us towards our desired goals!

But you first must set a specific goal! Question: Right this second do you know what your current physique goal is? If not, how are you ever supposed to attain it? Good question, right?

So here’s the first part of your weekly “assignment.” Write down your specific physique goal and the date it will be accomplished by.


I will gain 5 lbs. of muscle and lose 5 lbs. of fat by – let’s say December 1, 2012.

(Grab a pen and paper and actually do this. C’mon – you want results don’t you?)

Next, identify and write down four of your “bad” habits that are keeping you from your physique goal.


  • Skipping meals because I don’t take the time to prepare healthy meals during the week.
  • Hitting the snooze button on the alarm clock in the morning until it’s too late for me to get in my morning workout.
  • Forgetting to take my supplements at the correct times during the day.
  • Robbing my body of sleep by staying up late watching the boob tube / surfing the net. (Could this have something to do with that snooze button problem?)

Now it’s time to replace these “bad” habits with “good” ones by identifying and writing down four new habits.


  • Spend one hour on Wednesday and Sunday nights preparing healthy meals to eat during the week. (Try freezing meals in advance.)
  • Be asleep by 10 PM each night so I can get the rest I need to recuperate from my work outs.
  • Skip hitting the snooze button so I can make my workout before work each morning.
    Create a supplement schedule so I can “check-off” each time I take my supplements.

Once you have completed writing down your new habits, hang them somewhere where you can read them everyday. (Otherwise you will slip back into your old habits in a day or two.)

You will experience tremendous resistance (from yourself!) when trying to develop your new habits. Warning: It’s not easy. Good habits are hard to form, but easy to live with. Bad habits are easy to form but hard to live with. Remember that successful people do things that unsuccessful people aren’t willing to do.

It will take you one month to form a new habit, but once it’s “ingrained” it feels more uncomfortable not doing the activity than doing it.

Remember how uncomfortable it was when you first started working out with weights? But soon this discomfort turned into pleasure when you started becoming stronger and more muscular? Believe me, the same thing happens when you stick to new habits!

Start your new habit list now, and make the commitment to those habits that will pay you in rich dividends for years to come.

Yours for a Lean Body,

Lee Labrada

Your Lean Body Coach™
Houston, Texas

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