CONSISTENCY AND PROGRESSION
“The hallmarks of successful training are consistency and progression”. We use those two words often! Sometimes people believe that the level of commitment and effort that is required to get results is so severe that they can never attain or endure that intensity. That is why we encourage you to train consistently and progressively. Small and regular changes will often yield the best, most enduring results with the least amount of torture and discomfort. Radical changes can often be too much to overcome and lead to feelings of failure when they are not maintained. Small and regular fine tuning of one’s lifestyle, training and nutrition leads to success upon success! The key to attaining this success is to set a plan and program that is realistic enough that you can imagine yourself doing it forever! The only realistic way to approach your health and fitness is with a long term approach that is maintainable and enjoyable. It does no-one any good to establish a hard core routine that gets results in 4 weeks if those results cannot be maintained for the next four years or even four months! Plan consistent and progressive changes that can become a part of your lifestyle – forever!
TIP = TRAIN CONSISTENTLY
“There will often be times where you don’t feel like a workout but rarely times you regret having had one” RF.
1. Plan it in – Make your routine part of your lifestyle – book it in like an important appointment that cannot be negotiated.
2. Be selfish – before you can be best for others you must be best for yourself.
3. Use Variety – Have 2 or 3 different workouts to use to keep it interesting and get better results.
4. Be Passionate – Put a little heart and soul into what you are doing – therein lies real strength and motivation and challenge.
5. Keep it brief – A 20 minute workout 3 times per week is better than 2 hours once per fortnight
6. See a Personal Trainer – Having a real appointment really does motivate you to get there and also helps you be more accountable to get yourself there at other times.
7. Have a motivated workout buddy – Not a de-motivated workout buddy. Agreeing to go with someone to the gym makes you more accountable also.
8. Try classes – great for variety and a social atmosphere and accountability
9. Ask for support – ask your work or family to help you get there. What’s good for you is good for them
10. Employ force of habit – NIKE! Just do it! Sometimes you have to do it even if when you don’t feel like it – you’ll never regret you did but you will regret if you don’t.
TIP = TRAIN PROGRESSIVELY
“Progress is impossible without change, and those who cannot change their minds cannot change anything” George Bernard Shaw.
1. Be open to change – physical progress requires mental progress and an attitude of belief and acceptance of what must change, why and by when.
2. Baby Steps – Plan small steps towards your goal. Don’t aim to achieve everything in the first month or you will feel that you have failed. Allow yourself small successes and build upon your success towards your ultimate goals.
3. Write it down – This is a must to know if you are progressing. If you ran 1km last month and 2km this month you know you are on track. Internal change (fitness) happens before external change (fat loss) so be patient and stay consistent.
4. Expect Obstacles – If you miss a week you haven’t failed. You have never failed unless you give up. It is perfectly normal to try to change several times before succeeding.
5. Have a support Network – Find a personal trainer, workout buddy, friend, family or colleague that will help you will stay accountable to your goals
6. Challenge Yourself – Sometimes just turning up is enough – BUT – sometimes you have to push through barriers and do things you didn’t know you could!
7. Set Training Goals – Don’t just focus on your body. Set some goals for what you can do (run 5km, lift 50kg). Form follows function so if you create a body that can perform better – it will also look better.
8. Train with someone stronger than you – Try to keep up with someone that currently performs better than you. They will naturally challenge you.
9. Get your butt kicked – Try a boot camp or ask your personal trainer to kick your butt. No matter how many magic pills, potions, diets or machines come along – there is no substitute for good old fashioned hard work. Form follows function.
10. Measure your progress – What gets measured gets done. If you want better fitness – do fitness tests. If you want to be smaller – take measurements.
“From Sacrifice, bliss” RF
Next step in the 12 week process = Focus on Beliefs