This fitness thing can get really complicated, really quickly. In this post I’ll break down the 3 things I think you should do if you’re serious about getting results in the gym without endlessly going around and around in circles.
1. Set Goals
If you're going to achieve your dream physique, lose the weight you’ve been trying to get rid of, or just trying to get fitter and healthier, it helps to know what you're working towards.
Setting goals will increase your motivation to stop snoozing your alarm and get up and go the gym when you’re supposed to (or whatever else), however your goals have to be set the correct way for it to benefit you. Setting goals that are unattainable, too difficult for your current fitness level or too difficult to achieve in a given time frame will only succeed in demotivating you!
Set at least 1-2 Short (1-3 months), Medium (4-6 Months) & Long Term Goals.
Make sure these goals have the following characteristics:
- Specific - “I want to get fitter” isn’t a specific goal.
- Something you can measure - e.g weight lost or gained
- Realistic & attainable - most people will never look like pro bodybuilders, so trying to get 22 Inch arms probably won’t happen.
- Time frame - one of my personal goals is to get up to 82kg by May 15, currently at 78kg.
Example : “I want to deadlift 200kg for 3 reps by the 28th of february” or “I want to lose 5kg by 15 March.”
Write them down, this is important. & stick it on the fridge or somewhere else where you'll actually see it! This will help you keep yourself accountable (more on that in point 3).
2. Plan Your Attack
Pretty sure you’ve all heard the quote : “A goal without a plan is just a wish.”
As cringeworthy as that sounds, it’s true.
Have a look at the goals you’ve written down and figure out how you’re going to go about achieving them.
The internet is a wealth of information on how to do anything! Read articles, blogs and watch youtube videos.
A simple google search will tell you that losing weight requires you burning more calories than you consume. Using an app like "My Fitness Pal" or "Fat Secret", to calculate required calories etc. to lose or gain weight/muscle is quick, easy and also free.
Make sure you prepare yourself, if you’re trying to lose weight why not prep your food in advance for 2-3 days? That’ll prevent you from making back food choices. One hour on Sunday night is all you need.
And mark off time on your schedule to hit the gym. Set yourself up for success.
If you still aren’t sure what to do, approach a certified fitness professional or dietician for advice or to acquire their services.
3. Own It!
I guess this one applies to life and fitness.
At the end of the day, you and only you are responsible for your successes and failures, in life and in fitness.
If you attain your goals, well done! Set new goals then smash those too! Keep pushing yourself, keep trying to move forward, you’d be surprised what you’re capable of with a little perseverance and a positive attitude.
If you don’t attain your goals, that sucks, but own that and move on. Figure out why you failed, develop a new plan and go out and kill it!
Use these tips to get a jump on 2018 and make this the year you consistently reach every goal you've set out for yourself! & remember:
"A river cuts through rock, not because of its power, but because of its persistence." - James N. Watkins