Below is just a short introduction to the three main components of putting together a successful plan and achieving your lean body goals. I will blog about each of them individually later in more detail.
Mindset
Your mindset is by far the most important thing to get right before undertaking any challenge. Lack of Motivation is listed as one of the top 3 reasons why people fail to stick to a diet or exercise routine. I'd like to substitute the word "motivation" with "desire"! When we desire something it means that we really want it.
Far too often we really mean "like" rather than "want", "I'd like to get fit" or "I'd like to lose weight", which means that the consiquences of failure are not enough to motivate us. Habits are hard things to change, so without a true desire for change we fall back into our old ways.
Sit down and write out what your goal is. Think carefully about this and write in as much detail all the things that you want to ahieve, create a real mental image of your goal, how you want to look like, how you want to feel etc. The more precise, focused and clear you are about your goal the more you will desire the result.
Failing to plan is planning to fail.
Nutrition
Firstly drink more water! Keep your body hydrated by drinking little and often throughout the day, ideally more than 2 litres a day.
I do not like to use the word diet as it gives off a mental image of starving ourselves to get thin. Hopefully we can teach you that moderation and informed choices are the keys to getting your nutritional plan right. Yes we are back to planning again, it's the ex-Army in me... I like to plan :)
For me the rule is "You are when you eat" not "You are what you eat". Again this is also about moderation and understanding what you are eating and never about a diet. This is really about changing your long-term eating habits and not about a short-term diet.
Of course there are foods that really should not make it onto your nutritional plan, but the odd treat as a reward doesn't harm anyone as long as a treat is not a regular habit. You are the one who puts the food in your mouth, no-one forces you, so take control of your nutritional plan.
Don't buy foods you know will tempt you to eat badly and clear out your cupboards of them before you start. Out of sight is out of mind. Stock your cupboards only with the foods that make up your nutritional plan.
Depending on whether you shop daily or weekly etc, plan your daily food diary so that you know exactly what you are having for breakfast, mid-morning snack, lunch, afternoon snack and dinner. If you get up in the morning without a plan you are more likely to just eat the first thing that comes to hand.
Portion size is very important and I will blog about this later. Portion size is often the difference between an athletic body and a chubby body.
Exercise
Exercise is often the first thing people look to change when starting a challenge, but for me it is the last thing I get sorted. That doesn't mean don't start exercising unless you have a mental and nutritional plan, just make sure your focus isn't only on exercise as the sole route to success.
Firstly don't over do it to start off with and if you have any concerns speak to your doctor. Building up the time, distance, weight and intensity of your workouts will motivate you as you see and feel progression.
A good exercise plan should include both Cardiovascular (CV) days and Strength training days, the regularity of these should increase as you progress. Some of you may start with one strength day and three CV days, others may do two strength day. I will be doing three strength days and three CV days for my challenge. Alternate between both types of exercise.
Cardiovascular days should be any activity that you enjoy i.e. jogging, brisk walking, swimming, cycling, rowing or the cross-trainer at the gym etc. I will blog about the various types and intensity levels in more detail later.
Strength days should involve what's called compound exercises - compound exercises are multi-joint movements that require several muscles to move through a range of movement i.e. squats, bench press, back row etc. I will blog about the 5 ways to keep your exercise routine fresh and effective in more detail later.
Thank you for taking the time to read this blog. Please leave any comments or questions below and follow me on Twitter @fusionfitnessuk thank you.
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