- WHAT’S YOUR GOAL? Goals are very important.You need to ask yourself what are you trying to achieve? People have different goals, which means the exercises you do will also be different. Unfortunately, you cannot outrun your fork. So, if you want to lose weight, you will have to eat less and move more.If you are trying to put on weight, you will also have to look at your calorie intake. Overeating when you are trying to lose weight is as bad as under eating when trying to put on weight. Your diet and fitness go hand in hand.
- MOTIVATION. I think this is one of the most important steps to maintaining your exercise routine. What motivates you? I would like to have my black belt in wushukwan by November next year. Every time i go for wushukwan i always have that in mind. There are loads of ways of finding motivation. There are loads of pages on Instagram dedicated to the fit and beautiful. If that motivates you then fine.I however, find that the most effective motivation comes from wanting to improve SELF. You should not be comparing yourself to celebrities who have access to several Personal Trainers and nutrients. You should concentrate on self improvement. Your fit and healthy is different from someone else’s fit and healthy.
- INVEST IN KNOWLEDGE . Most people (myself included) have a love/hate relationship with social media.However, there is no denying the vast information accessible on social media. I watch a lot of Youtube videos to get workout ideas. Not being a member of a gym is no excuse to be lazy with your exercise routine. There are loads of workouts that you can do in the comfort of your own home. If you happen to be a member of a gym, use the PTs to your advantage. When i started doing deadlift, i was doing them wrong which gave me back problems. One day, i simply asked a PT at the gym to help me with correct form. Deadlifts are one of my favorite exercises now. Knowing proper technique/form also increases confidence. PTs can also help you figure out what machines you should be using in accordance to what body parts you are trying to work on.
- MAKE SMALL CHANGES. Start with something small.Do not overload your brain with big changes which might seem impossible at first. Do not just start with setting a goal of losing 20kg. Yes goals are important, but you need to start with something you will be able to stick to. An example would be to start drinking more water everyday. Water is life. Make a conscious effort have water with each meal you have. Another small change might be to add resistant training to your routine once or twice a week. Start with small weights until you are comfortable with form and increase it as you get stronger.
- DO SOMETHING YOU LOVE Find something you love and do more of it. You should try to make exercise as fun as you can, that way you are more likely to stick with it. I love running, i find it to be therapeutic. Running is not for everyone of course. Some people like dancing or cycling,so do more of that.
- LOVE THE PROCESS Realise that this should be a lifestyle, a way of life. Even when you reach your goals, you need to continue having the hunger and determination to keep improving. You need to keep challenging yourself. Always make new goals once you reach the ones you had to stop boredom. Say your goal was to lose 10kg and you have reached that goal. Well done. What’s your next goal? How about maybe working on your flexibility. There is always something to work on. I would love to be able to do pull ups….so i am currently working on upper body strength.
- TRACK YOUR PROGRESS How do you track your progress? If you choose to use scales, just remember that muscle weighs more than fat. So do not be discouraged if the number on the scale isn’t what you wanted to see, especially if you start resistant training.Most people find that taking measurements works better than weighing themselves on a scale. You could also take photos, either to post on your social media accounts(some people find that this pushes them to work harder and stay accountable)or simply just to keep for yourself so you can look at them after a few months to check the progress you have made.
- CELEBRATE YOUR ACHIEVEMENTS Give yourself a break.Celebrate every small victory. Ok so you wanted to lose 10kg but only lost 8kg, or maybe you wanted to be able to do 50 push ups in one go without stopping but you can only do 40…..so what…you are still better off than when you started. Do not quit just because you did not get the results you wanted. Apparently, it takes something like 12 weeks for people to notice the change physically….12 weeks is a long time.Keep at it. Progress is everything and consistency is key.