How To Get The Body Of Your Dreams
POWERFUL Steps To Take To Change Your Body And Mind Forever
These are the steps you must take to successfully lose weight and keep it off.
Typical weight loss plans include diet and exercise. But what really is a diet? It’s a way to monitor the calories we are putting into our bodies. Some need to for health reasons, and some do it just to look good. It is one way to ensure we are getting the right amount and servings of fruits, vegetables, and fibre. It is a way to incorporate leaner cuts of protein (meat) and more healthy fats! Sound familiar?
Exercise is another way to eliminate calories. Cardio training can use up huge numbers of calories. Strength training increases lean muscle mass, helping to keep our fat burning furnace firing at optimal levels- you know the old ‘build muscle to burn fat’ mantra.
This combination is great for helping us lose weight. But what happens when it stops working? What happens when we resort back to our old ways?
There are different reasons why diet and exercise stop working: the restriction of calories, all the healthy food can be more expensive, boredom, and depriving yourself of what you love. These can be the downfall to any good program that lacks one step: a plan.
The Key – developing a plan is the key to losing weight and keeping it off.
People go to dietitians, personal trainers, and group exercise classes because of one central component: they have a format or a plan. Each aerobics class or bootcamp is choreographed with a routine of exercises, which helps people stay on track.
A personal trainer designs an exercise program with increasing intensity to help you lose more weight. A dietitian develops a sound nutrition plan that includes when to eat, what to eat and the amount to eat.
Each one gives you a plan.
So how does a PLAN help?
Having a plan can help you lose weight and keep it off, and help in other areas of your life too. You can plan for retirement, a holiday, and to change behaviours hindering your weight loss.
Here are the components of a plan:
• Recognizing the need to change some aspect in your life
• Establishing short- and long-term SMART goals
• A proper support system
• Rewarding your successes AND acknowledging your failures too (more on this one later)
The biggest shift in the health industry at the moment is listening and assisting rather than simply prescribing.
A dietitian gives a plan and you are told what to eat. There is nothing wrong with this, and this approach can work for some. However, some people, when told to do something, become a little rebellious – resulting in lack of adherence. Does this sound familiar?
A personal trainer wants to see you maybe 3 times a week – because they want to make sure you do your complete program every workout. We all know what happens when we do a workout on our own….. we cheat a bit, cut a few exercises short and stick to our favourites!
So let me explain:
Recognise the need to change – everyone has something in their life they need or want to change. It could be weight loss, losing stubborn belly fat, living a healthy life, or financial freedom. Whatever the goal is, figure it out and write it down. You can even tell someone else about your goal and what you think you need to change. Now you know what you want to change so you….
Establish short- and long-term goals – This is the most important step in the process.
Think long range – three months – and develop goals around what you want to change.
Develop three to four goals you want to work on and write them down.
Break down those three or four goals into smaller, more manageable goals.
Baby steps are the way to go to accomplish your goals.
When developing goals, you want SMART goals.
Specific – the more specific the goals, the more likely you are to accomplish them. Just saying you want to lose weight is a vague statement, but saying “I want to lose five pounds over three months,” makes the goal more specific. Making specific goals provides a timeline to accomplishing the goal. This one step will vastly increase your chance of success. Goals should also be…
Measurable – you must track your goals. You must be able to see when you complete the goal. Goals should also be…
Attainable – never set a goal that is out of reach or unattainable. Each goal you set should be difficult, but achievable. This will prove you have the ability to accomplish what you set out to do. Research shows that when goals are difficult to obtain they lead to higher performance in reaching goals. Goals should also be….
Realistic – attainable and realistic go hand-in-hand. Saying you want to lose 7 stone in 3 months will set you up for failure. It isn’t realistic. Set goals that are realistic to your situation – goals you know you are able to accomplish. Leading to…
Time-based – make sure you set an end time to your goals. This creates a sense of urgency in completing them. This holds you accountable for your success and gives you direction for accomplishing your goals. It motivates you to revue your goals and work hard on them. SMART works for any Goal
You don’t need a Personal Trainer or Nutritionist so far….
A proper support system – now that you have your SMART goals in place, share them with someone else. They hold you as accountable as you hold yourself. This will motivate you to succeed since you do not want to let them down. I hate to say it – but this is why Weight Watchers is successful. By sharing experiences with others who can relate, they are held accountable by everyone in the program. Those of you who have been in my sessions recently will have heard me talk about the other factor that helps Slimming Clubs… and that’s that most of their members cheat after their weigh in day – and usually starve beforehand. Sound familiar?…..
Those of you that are enjoying the best results are those that text and email me regularly with results, questions and get the support they need to continue on their goals.
Now onto the most important factor…..
Your reward system – you must always reward your successes and recognize your failures.
Rewarding your successes gives the opportunity to acknowledge when a change has been acheived or a goal has been accomplished. It provides positive reinforcement, building more confidence!
Recognising a failure is just as important. When you don’t meet your goals you can then let them go. Letting go helps you understand there are challenges and bumps along the way, however, you can overcome them and move forward.
Dwelling on failures destroys momentum. So stop dwelling on the failure, and move in leaps and bounds forward in a positive way.
Changing behaviours does not come easy.
Behaviours are deeply ingrained in us, I believe it takes at least 3 weeks of effort to make a permanent change. Just admitting when a change is needed, you set yourself up for success.
Include short- and long-term weight-loss goals, a reward system for the little and the big successes, and a great support system will help in developing a plan for losing weight and keeping it off.
I know my system works and with effort from you and my support and that of the rest of the group you WILL reach your goals.
All you have to do is SET THEM – oh, and then turn up to training!!
See you soon. Jax©