This isn’t just a 3000 year old myth. I see culprits of the Sisyphus Fitness Methodology in the gym everyday. Gerbils on steel wheels may have seen better results in their physique this year yet these folks continue to stick to the same routine pushing their figurative boulders up a mountain they shouldn’t be scaling in the first place. Here are a few major signs of the SFM to steer clear of indefinitely.

Late Night Eating – Several people claim that as long as calories in < calories out you'll lose weight but I don't buy it. Meal timing is an integral part of healthy eating. If person A ate all their calories upon waking, person B all before bed, and person C split them up evenly throughout there would be three drastically different physiques. Late night eating interferes with growth hormone levels while you sleep. Sumo wrestlers take advantage of this by skipping breakfast and indulging in a Japanese stew called chankonabe for lunch. Chanko is a chicken broth combined with sake and meat. The trick is that immediately after having chanko for lunch they take a long nap and right before bedtime they have another huge serving. So to look like a sexy sumo - make sure to eat right before you sleep.

Repetitive Slow Cardio - I’ve always wondered why there are two rowing machines amongst a hundred ellipticals and treadmills at most commercial gyms. It is most likely because rowing is tough and brings results while the other machines bring job security for gym workers. Walking is excellent and if you’re an endurance athlete more power to you, but for those striving for health and fitness and don’t want to look like a marathon runner it is time to get a fresh fitness perspective.

Lack of Intensity - Our bodies are amazingly adaptable. At first some weights may seem immovable but after a few weeks of dedicated training they can be tossed around like cupcakes. Yet some choose never to bump up the intensity. Doing the same exercises at the same speed, weight, and amount of rest day in and day out is far from pushing the envelope. One man’s workout is another man’s warm up. Keep it Going.

Exercise as an Excuse to Eat Crap - “Great Sunday morning workout! Lets head to Denny’s for some Moon’s over my Hammy!” “I just burned 400 calories! Caramel Brownie Oreo Mocha Latte Protein Shake here I come!” I’ve heard phrases eerily close to these from my friends, family, and around the gym. Burning X number of calories isn’t a free pass to fill up on empty calories. It is especially important when you are working your body with intense exercise to fuel it with nutritious eats.

Dehydration - The number one reason for daytime fatigue. Being dehydrated slows your metabolism and leads to lackluster performances come exercise time. Drinking ice water can actually burn a small handful of calories per day since your body needs to expend energy to get the water to match your internal temperature. Something as simple as drinking water frequently can be a huge factor in a successful fitness program. As silly as it sounds having clear pee is a pretty intelligent health goal to have.

Drinking Liquid Calories - Intake of fruit juices, smoothies, alcohol, soda, and even diet soda all have a high correlation with weight gain. The sugars in these beverages spike insulin and influence fat gain, Alcohol slows your fat burning abilities by nearly a third and the artificial sweeteners in diet soda encourage people to reach for the real sugary treats. It makes good sense to stick with some high quality H two O

Lack of Sleep – If you have a case of Fight Club-esque insomnia and are about to change the world I applaud you. However, if you’re twittering away in the evening, surfing the net at night, et cetera it is probably best to try and hit the hay a smidge earlier. Every time that I stayed up watching late night television when I finally turned it off I realized that it was the best decision I could have made. Being healthy and well rested is more important than frittering away your late night hours. Everyone’s requirements are different but make sure to get at least seven hours so all your hormones pump how they’re supposed to and encourage a lean healthy physique.

How can one break free from the drudgery and tedium of the Sisyphus Fitness Methodology? The only way one can escape from the symptoms of SF is to change their mindset. Sticking with the old adage of Be -> Do -> Have is a smart bet. If you think like Sisyphus, you’re going to act like Sisyphus, and finally end up like Sisyphus. Being in the mindset of your best self, will allow you to do things as you best self, and you will eventually become your best self.