Fitness isn’t some passing fad or short-term pursuit. Take these 8 rules to heart and you can make your fit lifestyle last a lifetime!
“Just 12 weeks to your best body ever.” Sounds great, doesn’t it? But here’s something that sounds even better: “Just 12 years to your best body ever.”

“What?” you cry, balking. “That’s crazy!” Seriously, though, stick with me for just a minute. Imagine that you spent the next dozen years training in such a way that you defied time and actually got fitter as you got older. And then you built strength and conditioning for 12 more years, increasing your performance yet again. Now that would be a transformation worthy of going viral!

Sound impossible? It’s actually easier than you think! To show you how, we asked seven elite MusclePharm athletes—whose combined training years are way more than 12, by the way—what principles have allowed them to keep killin’ it daily and coming back for more. Heed their eight rules and you can lift for life!

1. TRAIN WITH JUST ENOUGH INTENSITY
A lot of people would have you believe that training has to leave you a sweaty, staggering mess in order to be effective at all. The truth is that there’s also a lot to be said for occasionally leaving the gym feeling stronger than when you stepped in. “Just enough” of everything is the sweet spot you should really be hunting for.

“Too often, people are training with too much volume, very high intensities, and along the way, ignoring signs of potential injury,” says record-setting Olympic weightlifter Derrick Johnson. “It’s very common to see injuries of the shoulders, knees, low back, and elbows as you progress due to the sheer loads you’re putting on these bones.”

Any lift that comes with “how muchya” baggage is especially important to scale properly—particularly when body parts start barking. “If my knees are bothering me, for example, I’ll listen to the warning and do a bunch of glute-activation exercises rather than squats that day,” he says. “I want to be able to come back and squat another day. Seriously—don’t train through the pain.”

2. DON’T GIVE YOURSELF TOO MANY CHOICES
One of the great things—and the tough things—about the gym is that there are so many different ways to challenge yourself, grow stronger, and change your life. You can train with weights, machines, body weight, cardio, swimming—anything! Without a map to guide you, there are simply too many options to choose from.

The solution: Don’t choose. Have a plan in hand and follow it. “Go into the gym already knowing what you will be doing every time, so you don’t just wander around aimlessly,” says NPC bodybuilder Andre DeCastro.

Finding the perfect plan may sound like a ridiculously tall challenge, but Bodybuilding.com’s Find a Plan section makes it incredibly simple. Just enter your gender, goal, and current fitness level to see the best plans for your needs, designed by some of the top trainers and fitness experts in the world. Each plan contains daily workouts, nutrition info, and supplement guidance so you have exactly what you need to succeed.

Remember, the perfect workout plan isn’t one that burns a certain number of calories or achieves a certain level of muscle activation. It’s the one you can stick with for long enough to see results—period!

3. GIVE YOURSELF A LITTLE CHOICE
A classic beginner’s mistake is starting a program and thinking everything is set in stone. Canadian fitness competitor Kyla Ford stresses the importance of remembering that you are a unique person with specific needs and preferences.

So does that mean you should tinker with your program’s sets, reps, and movements? Not necessarily. Follow them as closely as you can, but consider saving a few minutes at the end of every gym session for whatever you want. Try a new movement you’re curious about, or devote an extra couple of sets to something you intuitively feel is important—yes, it can be your precious biceps peak! Down the road, this type of work will help open your mind to new possibilities, new goals, and new ways to enjoy yourself in the gym.

“This is part of how you learn to listen to your body,” Ford says. “If you want to do this for the long-haul, you need to learn what works for you.”

4. TAKE THE LONG VIEW
Trainers and athletes often talk in percentages. Keep your eating 90 percent clean, they say—or 85 percent, or 87.5 percent. It’s easy to laugh at the numbers, but the important idea to get across is that fitness success is cumulative. No matter what mistake you make, it’s just a drop in the ocean if you take a broad enough perspective—and if you keep coming back for more.

“When you have diet slip-ups or miss a workout, just get right back on it,” says cover model Noora Kuusivuori. “Remember, you are creating a new, healthier lifestyle, and what matters most is that you don’t give up. Throwing in the towel is the only thing that guarantees you won’t get the results you want.”

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Nice one.

These tips would surely make strength training a lifestyle thing.

I have seen so many ripped single guys pile up body-fats as soon as they married, which is not meant to be so.

No excuse for flabby bodies.
LIFT TO BE FIT.

Yea, It's now part of life for most