How to go from fail to excel in 5 quick steps
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We live in a world where poor health is on the rise, and where it is becoming easier and easier to get away with doing the minimal amount of activity.
We eat fast foods, look for fast fixes, and dream of instant success.
The truth is that to accomplish anything worthwhile in life, you will need to work your ass off. We all know that, but few of us follow through.
However, you might be one of the few; those who decided that they will not settle for less. You want a better body and a healthier life. But as we all know, it is still challenging… so you decide to partner up…
Enter the Personal Trainer
This is someone who is devoted to your dedication, who wants to see you succeed in transforming your body. They are your partner in crime in acquiring the body and performance of your dreams.
There are truly exceptional personal trainers attuned to the needs of their clients. They are very well educated in physiology and exercise science.
Yet…
Many people still fail to lose the weight, gain the strength, or transform their bodies.
Train your brain
What separates those who excel from those who ultimately fail?
Their mindset. More specifically, the mental tools and hacks that they have been equipped (or not equipped) with to deal with obstacles.
If you are training with a personal trainer for 5 hours a week, it means that for the other 163 hours of the week you are flying solo. You are responsible for staying the course.
There will be times when it becomes difficult to continue on the path you chose; times you want to give it up, where you question whether it is all worth it. You will struggle to be consistent. You will be tempted by bad habits from your previous life. You will find yourself in difficult social situations.
No matter how strong your mind, these could cause you to falter.
So, below are 5 ways in which you (and your personal trainer) can make the road to success a little less bumpy and hopefully help you stick to your new life.
1. Set big goals but break them down
That perfect physique you are dreaming of, is possible. But you have to understand that it will take time.
For some, a “quick” 12 week transformation is all that is neccessary. For some, it can take 2 years. If you speak to experienced lifters, they will tell you that it took them years of consistent training to achieve a body that is sustainable and looks good.
To start this process.
Get specific – Define exactly how much weight you want to gain/lose. Once you know the exact number you can calculate how much time it should take to get you there. This simple step gives you something to work towards.
Break it down – We want to make sure that you are progressing towards your goal every week. So if your goal is to lose 4kg in the next 8 weeks, it would mean losing 0.5kg per week. Does that not feel more achievable than carrying the 4kg goal with you in your mind?
2. Do not try to change everything at once
Jumping into a new healthy lifestyle can be daunting. People start off very enthusiastically but soon fail. Often, it is because they try to change too many things at once. They go from a complete junk food, sedentary filled lifestyle to a gym junkie.
When you start a new habit, your willpower is tested to the max. It takes time for it to really become automatic and intrinsic to your life. So, changing multiple habits becomes overwhelming, and you end up sacrificing your happiness and goals along the way.
If you are starting from scratch, it is better to incorporate your new lifestyle in stages. Start by training, or changing your diet. Whatever is easiest.
And then start small.
Start by walking a kilometer or incorporating one healthy meal in your day.
You want to make that one change so easy that you cannot fail.
3. Focus on sustainable results
The fitness industry can be intimidating with its huge, ripped physiques and diets filled with tons of chicken and broccoli.
Understand that what you are seeing is a very specific subset of the fitness industry. Most of the time, these guys do it for a living. They are training for a competition, or they are fitness models, personal trainers, or just really obsessed with the way they look.
For most, that level of dedication is practically impossible.
And that is ok…
You will need to experiment and find what works for you. The best diet and workout routine is the one that you can stick to. Consistency is the key.
4. Adapt your environment
If you are not changing your environment to suit your newly established goals, then you are leaving money on the table. It is a quick fix and probably the best…
Trying to lose weight? So why have a kitchen filled with processed and junk food.
Want a higher chance of running tomorrow? Make sure your running gear is already laid out.
Going to miss a workout? Have some kettlebells and a skipping rope lying around your house.
5. Build momentum with accountability
There have been some studies that suggest that by revealing your goals to others, you have a higher chance of failing at them. Having said that, there is also a huge movement suggesting that social accountability is the way to go.
Whether you decide to divulge your goals to all of your social media accounts or just your close personal friends and family is entirely up to you.
The great thing about having a personal trainer is instant accountability. You have to confess your dietary sins and bad habits. But as we mentioned earlier, you still have 163 hours away from your personal trainer.
So what to do?
One of the best hacks is to grab a calendar and mark off everyday that you accomplished your goals for the day. If initially your goal is to make sure you get to gym 5 times a week, then mark it off after every gym session. Over time, your calendar will start to explode with crosses, and you will want to keep the momentum going.
Once you have 50 consecutive training sessions, you will be hard pressed to break your streak.
Photo Credit: Getty Images
Great article— so key…! I started martial arts a couple of years ago and it changed my life…I really had no interest in it prior to starting it…and I hated hitting people…but I forced myself to go class even when I was tired and overwhelmed…sometimes I was so stressed out, I would almost come to tears in class….and bit by bit, I toughened up…and, later, I started enjoying it….it scared me to face these huge rough men in combat exercises….but it has made me fearless now….I think strangers who encounter me react to me differently…. Yes, everything should be done… Read more »