This is the ugly truth. 87% of people don’t achieve their fitness goal because of these 4 things. These are 4 simple steps that you’ve probably heard before but most people aren’t doing them or are doing them poorly. The 4 steps are:
1. You need to make a decision
With every aspect of your fitness goal, training, nutrition and mindset, you need to make a decision and the answer needs to be black or white, yes or no. For example:
- What are you going to eat? What are you not going to eat?
- What percentage of intensity are you going to work at? 50%, 80% of your personal best?
- What time will you sleep every night and what time will you get up every morning?
- Are you going to make parties your ‘treat’ day?
- Will you have a little dessert or none at all?
This is the difference between healthy choice eating and fasting. With fasting, there are clear decisions you make… simple, it’s either time to eat or fast. There is also clear instructions of what you can and can’t eat with some fasting methods.
I’m not one to fast but it makes my point clear and, well… fast. Another example is tracking macros. Our program DIYPT gives you macronutrient targets to meet and this is once again black or white. It either fits your macros or it doesn’t (more about this argument in the ‘Fitness fads and myths’).
Nutrition is 75% of your end result. If you know that you are easily tempted by sweets or junk food, bring your own food to outings or ask your friends if you can go somewhere with healthier options. There is nothing to be ashamed about. Most people won’t feel sorry for you when you’re unhappy about your weight. You are doing this for you.
2. Tie these decisions to a goal
For example, I will stick to this eating habit along with 3 days of training for 3 months.
Know what you want to achieve. Clients come up to me daily and say they want to lose weight. Your body weight is made up of water, muscles, blood, organs and fat.
What people need is to lose fat, and the scale is not your friend. With my one on one clients and on our DIYPT online program, we do girth measurements and progress photos to gauge success.
3. Have a plan for your training
Most people I see at our gym exercise by ‘feeling’. What I mean is that people exercise by how they feel eg. I feel like doing light weights today; I don’t feel like doing that; I’m not feeling it, I’ll come back tomorrow.
They don’t have an exercise plan they follow and if they do, most of them don’t stick to it completely. And now that winter is here, it’ll be even more difficult to not train by ‘feel’. Also, you’re more likely to plateau.
So it’s important to have a plan and stick by it. And if you don’t have a plan or are new to exercise, seek professional help. Even I had my own Trainer. He helped me put all the theory that I’ve learnt studying into practice and through my years after seeing him, I’ve tried things and fine tuned methods that work for my clients and now have implemented them into our DIYPT online program.
For example DIYPT has 3 main goals we help to achieve because there are 3 main body types that we all fit in at least one; the programs go through different phases and changes as your body progresses and adapts to the program; and we’ve fine tuned tracking macros to help work for our busy members.
4. Intensity! Intensity! Intensity!
Quick definition. Intensity means, the energy you exert equates to the potential amount of fat you’ll lose. However, high intensity doesn’t just mean running for 1 hour everyday. You have to be smart about the type of training you choose and you don’t have to exercise for 2-3 hours at a time to reduce fat.
If you have a body type which loses 2kg as soon as you get sick, you’re more susceptible to cardio training and therefore, enjoy it. Instead you should be doing medium to heavy weight training most days of the week and be in a calorie surplus. On the other hand, if you gain 2kg just looking at a donut, you’re more susceptible to heavy weight training so you should plan more cardio sessions in your weekly program and include a calorie deficit in your food plan.
Make no mistake, high intensity isn't needed all the time, but when you do need it, it can take different forms. The different forms we implement intensity into our DIYPT programs include:
- Heavy weight where in the last 2 reps you struggle
- Empty the tank
- Core circuit blitz
- Weights circuit
- AMRAP (as many rounds as possible)
- Time saver workouts
So remember: 1. Make a decision; 2. Tie these decisions to a goal; 3. Have a plan for your training. If you need help and want to try DIYPT before you commit to the 13 week program, I have an offer at the moment, where you can trial my program for 14 days for $14; and last but not least 4. Intensity! Intensity! Intensity!