How A Great HIT Mindset, Reaps Great HIT Results


This is an article about mindset. The mindset you need to get the most from HIT, long into the future. HIT isn’t for the faint hearted. Your mind needs to be strong. I hope the below inspires you to achieve your goals.

I’ve been doing HIT now for 2 years. I’m no expert. But the below wasn’t formulated in the lab or researched for an academic paper. The below advice was realised in the gym by an average Joe (Stuart) like yourself (sorry if you’re awesome). When I first started participating in HIT I was taught by Lawrence (the founder of this site). I followed Doug McGuff’s big 5. I later went on to train someone else, who didn’t want to spend 8 hours a week in the gym. So I offered to help. Having a training partner on both occasions allowed me to get great results – consistently. In the last 6 months however I have barely progressed. Merely treading water. I fear that quite a lot of people who switch from traditional gym routines of multiple set, multiple rep exercises will go the same route as I. From seeing great results in year one, and then struggling to maintain strength and size thereafter.

So why is this? Bloody good question. I’m sure Lawrence or many of the insightful experts Lawrence has had on his podcast will tell you exactly why. But I’m going to share why I think this is, in real world terms, and offer a solution. So that you can get to beast mode much quicker.

Let’s face it. When you first start working out in your life, it’s painful, stressful and a chore. But after a few weeks you start to feel heroic and you get addicted to ‘pumping iron’. You become so drawn to it, that you start wearing t-shirts with jazzy slogans like ‘installing muscles’ and ‘these swans are sick’. This is coupled with ingesting all kinds of supplements that are made from God knows what. I went there at one point. With HIT however this hasn’t been the case for me. Where I do HIT once a week for 10 minutes, I no longer have that addiction for ‘hitting the weights’. Each HIT session is a chore. The chemicals are no longer flooding my blood stream. To paraphrase and reverse an Arnold Schwarzenegger quote, I no longer “Cum in the gym”, I just cum at home.

That’s the first issue with HIT you don’t get that gym addiction in the traditional sense you once did. For me the second reason was the hardest to overcome.

HIT has a few remarkable unique selling points (USPs) which is why I switched to it. To name a few: Takes 15 minutes, doesn’t wear out joints and you don’t spend your week feeling knackered. There are more benefits, however these are the ones that resonated most with me. When I first started doing HIT I was rightfully warned how painful it was. It may only be 10-15 minutes a week but they are the worst 15 minutes of your week. To get the results you want, you have to push really fucking hard through the pain, but above this, you must inroad. That point at which you can’t keep going, you push harder, until you achieve failure.

It was because of this mindset of pushing hard through the pain, that I saw results. In the last 6 months, the pain and hardwork wore me down. I saw going to the gym to do HIT as something I had to do routinely. I got completely complacent. I started to use the “it only takes 15 minutes a week” USP as the main reason I did it. I noticed yesterday that for nearly 6 months I hadn’t progressed. It HIT me (pun intended) that it was pointless even doing 15 minutes a week, if it wasn’t working. I changed my mindset in that moment. I decided that I am an athlete by nature and wanted the best health and physique I could achieve. I vowed to put my all into HIT each time I do it, and embrace the pain. So yesterday when I worked out I achieved more than I had in 6 months. When the pain hit, instead of seeing it as something to get through, I met it with a smile on my face. Safe in the knowledge that each second I held on I was a step closer to achieving my dreams. I went so hard yesterday that I even threw up a little in my mouth – yummy. But more importantly than all that. When I left the gym, I left with something I hadn’t had in a while after a HIT workout – self respect!

If you’re new to HIT or a year or two in, embrace the pain of HIT, know that the more pain, the greater the gain. HIT is hard, don’t forget it. But if it was easy, everyone would do it.

To your success,



To find more out more about Stuart and to get a copy of his free eBook ‘Search Box Moments: The Click That Changes Your Life’ visit or follow him on @StuartARalph.

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