If you’ve been following me for any length of time, you’ve surely heard me talk about the concept of consistency.
In fact, one of our primary mantras inside Ditch Your Dad-Bod is:
Consistently Good > Occasionally Great
The idea being, long term consistency in your health & fitness will take you much further than short bursts of “all or nothing.”
I think we can all get behind that sentiment in theory.
However, one thing I’ve noticed is that no one is talking about what that actually looks like in practice.
It’s a rather amorphous term that exists solely as a concept.
What is consistency?
How can we quantify it?
And most importantly, how can we deploy it for sustainable fat loss results?
The standard
Inside Ditch Your Dad-Bod, one of our core standards is that perfection is not necessary, nor recommended.
The goal is simply 90%.
90% of your workouts.
90% of your nutrition.
90% of your steps.
If you commit to 90% over weeks, months, and years, you’ll be walking around with a top-1% physique and performance baseline.
The practice
In our world, we track our calorie & protein intake, we train hard 4 days/week, and we walk a minimum of 7,000 steps daily.
Which means that over the course of one year, in order to maintain 90%, you would need to:
Hit your calorie and protein target 328.5 out of 365 days
Hit your daily 7k step goal 328.5 out of 365 days
Complete your workout 187.2 out of 208 times.
But where the perspective really lands is the inverse, which looks like this:
36.5 days of your calorie & protein goal missed
36.5 days of your daily 7k step goal missed
20.8 workouts missed
And to summarize in a more practical 30-day format:
27 out of 30 days nailing calories & protein
27 out of 30 days nailing 7k steps
14 out of 16 workouts completed
Take a moment to let those figures sink in.
That’s all it takes to hit 90% and achieve a top-1% physique.
And in our world, that is the definition of consistency.
— Coach RK