Consistency: Peter Nowill didn't miss a training session in 7 years.
Working out three days a week is a poor path to fitness. A tri-weekly program will sustain weight loss, muscle size, and (perhaps) strength, but will not enhance recovery ability, metabolic capacity, and power output beyond set levels.
The name of the game, is to train as hard as possible as often as possible. This places ever-increasing stressors on the body and mind, forcing adaptation.
It’s also called “BHW”. Bloody Hard Work. The effects of consistency are absolutely astounding. You’ll make progress, even if you neglect just about everything else. I’ve seen this first-hand. They may drink their weekends away, eat a load of crap, and sleep six hours a night, but in the end, they’re training. They have great exercise days and bad exercise days, but most importantly, they have exercise days.
Peter Nowill the athlete pictured above got to the Olympics. To do this he didn't miss a days training in 7 years! Consistency!
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