Start Somewhere...
I want to take the opportunity to outline implementing strategies to get you started on the fitness journey you’ve been dreaming of. I have touched on certain aspects that I will mention here, but this is a one stop shop recipe for success that will get you started and change your lifestyle for the better. Remember, the key to really sticking with this is realizing that there is no endpoint. A healthy lifestyle is something to be maintained, so the shifts that are made should be sustainable over time.
My first piece of advice is to start small. If your end goal is to lose 100 pounds, there will need to be much smaller achievable goals along the way. This is what will keep morale and motivation high.
Make a commitment to yourself. Remember that this is a marathon, not a sprint, and though most large scale fitness goals will require time to fruition, the only way you’ll get there is if you remember why you started and stick with it.
Throw all or nothing out the window. There are exceptions to this rule - some people have to do all or nothing, because if given an inch they take a mile… If you’re able to adhere to your plan most of the time, enjoying treats here and there will not derail progress.
Be mindful of your thoughts and movements all day. Positive self talk and thinking goes a long way. Want to be thin? Thinking thin will help. Driving in the car? Flex your core to stimulate the muscles and keep them working hard. Bonus points for improving posture!
Make sure to establish achievable goals and your why. Why are you setting off on this life-changing journey? This is what will keep you going when it gets tough. There should be large goals and smaller process goals along the way with clear plans for succeeding.
As mentioned previously, planning will be a huge part of this journey. Planning for exercise and meals, planning for the days when you don’t feel like it. There is no quick fix cheat system around the planning portion. People often get hung up on the work that is involved and quit before they begin. The sooner you realize that cooking and preparing proper meals is part of a healthy life, the easier it is to get the job done. This doesn’t have to be rocket science with hours spent in the kitchen. Having healthy foods on hand, cutting up veggies, and meal planning in advance are all quick and easy ways to stay on track with your food goals. You want abs? Exercise. You want to see your abs? That’s done in the kitchen.
It never hurts to have a vision board or visual inspiration to keep you motivated, especially in the beginning when everything is new, and progress markers aren’t always tangible.
Another important thing to remember is to track your progress as you go. A lot of times fitness progress can be slow moving, but tracking progress will help you see how far you’ve come in the long run, and also keep your fitness phases forward moving.
Consistency is going to be a learned trait, but it really is the only way to guarantee success. Super fit people didn’t get that way without a plan and dedication to the cause. Even on days when we don’t necessarily want to do it, we do it anyway, because we are dedicated to our why. The same way you won’t get better at piano without playing it, you won’t get more fit by skipping your training and healthy meals.
It helps to have support when starting something new. Sometimes people in our lives can actually stunt our progress, especially if they aren’t like minded. Keep people close that push you toward your goals rather than away from them, and pay attention when people seem to steer you from your desired trajectory.
Sleep. Admittedly this is the one that’s the hardest for me because I am up really early with clients more than half the week. Making sure to get 6-8 hours of high quality and consistent sleep will aid in your recovery process and keep hunger hormones regulated.
Give yourself some grace. When seeking to achieve an aggressive goal, run a tight ship and do what you need to in order to get where you want to be. When in maintenance, the 80/20 rule is a decent general limit for most people. Treat yourself to a meal out and dessert here and there, and have no guilt while doing it!
Lastly, expect setbacks. Your journey will likely not be linear, so be patient and keep fighting the good fight until you get where you want to be. If it took you 5 years to put the weight on, you can’t expect to lose it in a couple months. When seeking muscle building and cutting, the same is similar, nutrition and fitness need to be incredibly dialed in to achieve optimal hypertrophy and muscle definition. I recommend working with a professional unless you are well versed in this area.
This list is not exhaustive, but it’s everything I would suggest considering when seeking a new healthy lifestyle. You have the power within you to achieve everything you desire, if only you would value yourself enough to dredge through the tough parts.