🥇 The “3-Day Rule” For Staying Consistent

PLUS: Start The Week By Scheduling Your Workouts Like Meetings

Author

Ryan Engel
January 05, 2026

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TODAY’S LEVEL UP:

  • Coach’s Corner: The “3-Day Rule” for staying consistent

  • Pro Tip: Start the week by scheduling your workouts like meetings

  • Question from Our Readers: “What’s the best time of day to work out for fat loss?”

  • Fit Trivia: Which actor was nearly 60 when he did his own stunts in Mission: Impossible – Fallout?

Coach’s Corner: The “3-Day Rule” For Staying Consistent

Here’s a mental tool that top performers use: Never go more than 3 days without a workout.

You don’t have to train 6 days a week. You don’t even have to train 4. But the 3-Day Rule keeps you from falling off the wagon completely.

Why 3 days?

  • One day off? No problem.

  • Two days off? Still recoverable.

  • But after 3 days, momentum dies. Habits slip. Excuses grow.

So whether it's weights, a walk, a stretch session, or even a quick at-home circuit, get something in before Day 3 hits.

This one rule could be the difference between a good year… and a great one.

FROM RYAN’S DESK

Anyone can start strong. Few stay consistent. Results don’t come from big moments; they come from repeated effort. Consistency compounds while excuses reset the clock. Be the guy who keeps showing up, even when progress feels slow. That’s how results are earned.

Pro Tip: Start The Week By Scheduling Your Workouts Like Meetings

Want to stop skipping workouts?

  • Put them on your calendar.

  • Set reminders.

  • Treat them like meetings with your future self.

You wouldn't randomly cancel a doctor’s appointment or client call… so stop canceling on your health.

Block 30–45 minutes in the morning, on lunch break, or before dinner—and protect that time.

You’ll build consistency without relying on willpower.

Question from Our Readers:

“What’s the best time of day to work out if I want to lose fat?”

— Alex, 52, from Sacramento

Alex, Here’s the deal:

The best time is the time you can stick to consistently.

That said, working out earlier in the day can help with:

  • More consistent energy

  • Better focus and fewer distractions

  • Increased fat burning (some studies show higher fat oxidation in morning workouts)

But if you're a night owl, don’t stress—what matters most is consistency, not the clock.

Fit Trivia: Which Hollywood legend did his own stunts at age 56 in a blockbuster action film?

Answer: Tom Cruise, in Mission: Impossible – Fallout. He trained for months to perform high-altitude jumps, motorcycle chases, and rooftop sprints—proving that discipline and fitness don’t have an age limit.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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