#1: What's the Plan, Boss?
So you got a new gym membership and some cool new shoes to wear, but now what. You have been going to the gym for weeks now religiously but have yet to notice any difference in your body. Well let me ask you this, what's your goal? How much weight do you want to lose? When do you want to lose it by?
As a personal trainer I'm always asked from random people in the gym about which exercises work which muscles or which cardio machines are best. It absolutely blows me away how many people are more concerned about what exercise works the chest or arms the best, rather than if their workout is going to be beneficial for what they want to achieve. Most times it's not.
Look guys and gals, some things in life you can wing it through and get by... like a driver's test or a college exam. But, when you take on the commitment (and that's exactly what it a solid fitness program should be) like joining a gym or hiring a personal trainer you need a plan. If you don't have a plan you will not be successful or your success will take forever... FOR-EV-ER.
A fitness plan, just like any other plan, is the road map to your success. It acts as a guide and a motivator to ensure that you hit your goal on time or beforehand. If you do not know where you want to go how do you get there? You won't, you are going to become one of the many thousands of "gym-zombies" that get a membership with great intentions, but are not aware of what they need to do to accomplish their weight loss goal.
Now the first thing goal you need to set is a weight goal... so if weight loss is your goal, ask yourself how much do you want to lose? Most people are pretty comfortable with 15 to 30 pounds, so let's set it there. That's actually a lot if you think about it... that's like 2 dress sizes for all the women reading this.
Now the next question is, "When do you want this gone by?" Now, let's be honest first and foremost... there is no "miracle diet" that will have you losing 20 pounds in 2 weeks or something crazy like that. Secondly, do not be someone who has no set time limit to be thinner by, than in my opinion you are not even trying to be successful and you are wasting time.
There are TONS of events throughout the year to prepare for like Christmas, New Years, Thanksgiving, summer vacations, spring weddings... hey, you can even aim for Halloween if you have some cool costume you want to sport. Just pick one, commit to the date and get started.
#2 Support the Cause
Having a strong support system could definitely mean the difference between success and failure. For example, you get a great workout in and you feel top of the world. Now you go home to see your significant other and kids eating some pizza or Chinese take-out... messes with you, huh?
It's really hard to maintain a healthy weight loss goal when people around you are not respectable of what you are trying to accomplish. If I could give a quick tip for here is to get your family members on board... let them know just how important it is TO YOU to get in shape. You are doing this to improve yourself and feel better about YOU.
Even get the family involved, go out for walks as a family, take a class with your spouse, get things done together and it will bring you closer to your goal without as much headaches.
If the family does not want to get involved, there are also many gyms or fitness studios offer group fitness classes. You will be in a group environment with like-minded people all striving to get to the same overall goal. I think the most important take-away here is that you don't have to go it alone, there are people, like yourself that want to get that stunning body, or better
#3 Build the habit
The real secret in weight loss or any goal to change the way you look is all about changing habits more. A sample 12 week fat burning diet is not hard at all to find on the internet or in any health and fitness magazine. But what people do not understand is that any body-builder, fitness pro, athlete that eats that way TRAINED TMESELVES TO... FOR YEARS!
In order to eat like someone trying to seriously lose weight and fat you need to train yourself to... just like training in the gym. You have to change certain habits about your eating and lifestyle in order to be successful... and that's what people do NOT want to hear.
But the truth of the matter is that to make your weight loss dreams (and that's how they will stay unless you really start letting this article sink in) become reality, they have to SACRIFICE. But ask yourself this... are you willing to sacrifice just a little bit of the simple pleasures you take in now, for a better body tomorrow? It doesn't even have to come down to a better body, better health in general should be the ultimate goal.
My first recommendation on this area is to throw out all the junk in the house (I can feel you looking at me crazy right now, but it needs to be done). My rule is if it os not there, you wont eat it.
My second recommendation is start writing down everything you eat for at least 3 days, what this will do is visually show you your current eating habits and what you need to start changing in order to be successful
#4 Commit to change
Now just to touch on #3 weight loss is all about changing out bad habits and putting good ones in that compliment your weight loss goal. But before we do this, you have to commit to the change in lifestyle.
For instance, you have to commit to go to the gym and get at least 45 minutes of solid training when you have had a hard day at work because you know after the workout, you are that much closer to your goal. You have to commit to maybe staying in on some nights during the week or weekend to get some sleep for the next training day.
Get the idea? All successful people in the health and fitness, whether it be bodybuilders or the typical soccer mom that just lost 20 pounds of fat and looks fabulous became that way by committing themselves to the change that is required in this type of lifestyles.
Now the change is not going to come overnight. It did not take you 3 weeks to put on 30 pounds nor will it take you 3 weeks to get it off. The weight will not go without one so be ready, be proud to be doing something about it, and good luck.
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