Change doesn’t come overnight, but if you are seeing zero results, then it may be time to try something else.
—
All set for hitting the gym and getting in shape in 2016… but secretly worried this is another New Year’s resolution that will fall flat on the treadmill?
|
Boredom inevitably comes through uninspiring goals and not being specific.
|
Tried and failed to get into a proper gym routine before? Do you get bored too easily, find it hard to stay motivated, or simply get fed up with the lack of results–then quit? (And swiftly reach for the nearest chocolate bar).
I hear ya. But this time, it will be different.
If you keep reading, and implement the five simple steps in this article, you will undoubtedly be more committed to transforming that body of yours. And there is less chance of your New Year’s gym resolution failing before February. Here are five steps for keeping your gym training on track.
♦◊♦
#1. Write out clearly defined goals.
Boredom inevitably comes through uninspiring goals and not being specific about exactly what you want to achieve. Before you even step foot in the gym, you must first set properly measurable goals.
‘I want to lose some flab’ or ‘I want to build muscle’ just doesn’t cut it. Vague targets like these usually lead to failure. You’ll have no real perception of progress and run out of motivation quickly.
What’s the solution? Grab a sheet of paper and spend ten minutes coming up with your goals by answering these questions:
- What physical changes do I want to see in my body? (Go into specific body parts and be detailed).
- What are my ‘whys’? (The reasons for going after these goals may seem obvious, but being absolutely clear about your whys is important).
- How will achieving these goals make me feel? (Visualise your success. Think about how much better you would look, how more confident you would be, and jot these feelings down).
- What are my current measurements? (Whether you want to lose four inches off our waist, or add a couple of inches to your arms, you must know your exact starting point. Get the tape measure out and take note).
- Finally, and this is crucial, set a goals deadline date. Pinpointing a deadline, say 12 weeks from now, is so important because it makes you work much harder. It also makes it less likely you’ll miss individual workouts.
#2. Use a gym training diary.
A small pocket sized diary can have a big impact on your progress. It’s also ideal for accountability when you don’t have a training partner.
At the Crossfit Gym in Los Angeles, all students are now required to keep a training journal because the coaches insist it “accelerates progress.”
Use a training diary to plan your workouts in advance, which will help you stay focused. Record how you perform in each exercise and try to set personal bests. As the diary starts filling up with numbers you didn’t think you had in you, it will fire up your motivation big time.
#3. Introduce positive gym-goer habits.
“Motivation gets you going, and habit gets you there.” – Zig Ziglar.
We all have off days when we can’t be bothered even getting changed for the gym, never mind completing a workout. But positive habits can make all the difference in exterminating excuses and staying motivated:
- Buy another set of gym clothes. (If you don’t keep up with washing your sweaty gym gear then you will not keep up with your workout regime either).
- Get good tunes loaded on your iPhone/music player. (Music can be the thin line between skipping a workout completely or breaking world records).
- Get your gym bag ready the night before. (Because we are usually too busy dealing with morning breath, breakfast, being late for work in the AM to be concerned about sorting gym stuff. Which can lead to another missed workout).
#4. Read your gym goals list every day.
|
Put all previous attempts at getting in shape completely out of mind.
|
Use your goals list to keep you fired up and help overcome any failings in the past. This is a new year. Put all previous attempts at getting in shape completely out of mind and stay focused on positive change by reading your goals every morning.
#5. Switch up your routine.
Change doesn’t come overnight, but if you are seeing zero results, then it may be time to try something else. Standard cardio training, such as running or cycling, may burn some calories, but weight training (which I highly recommend for men and women) has been shown to be extremely effective for burning fat, improving cardiovascular health and developing muscle tone.
♦◊♦
Five small steps that can have a big impact in 2016! To help you get started on listing detailed goals–with a deadline that will inspire you into action–download this free planner.
—
Photo: Flickr/ Kasia
