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Starting your fitness journey can be so exciting. It is a chance to start over and become the person you always wanted to be. It is wonderful to see you wanting to get yourself out your comfort zone and try something new.
As a personal trainer I want to help you get on your way by giving you 8 tips on starting your fitness journey to help shift your mind set into one of success. Over the years I have found these 8 tips can be the difference between someone being able to do this long term or giving up. So let's get started!
1. Nutrition is key
I know this can be overwhelming so let's break it down. First you need to know:
> How many calories you need to have to lose weight
> How many macronutrients
>Look at your micronutrients ( this can be done further down the line )
> Making sure you are getting enough water
This does not mean we have to do everything at once. For weight loss, focus on your calories first, so you begin to understand how many calories you should be consuming and so you start to get familiar with calorie content in foods you have frequently. Once you are familiar with your calories the next thing you need to focus on is macronutrients which are; protein fats and carbohydrates. This is particularly important for optimal building muscle and reducing recovery time between training, as well as total body functionality. Approach this as a project so that you are educating yourself on nutrition overall, bit by bit .
2. Setting your environment up for success not failure
By setting your environment up for success, you take away the process of having to make difficult decisions.
A lot of people think they do not have the will power when actually what it is, is that they have not created an environment that supports their goals.
For example, I am the cookie monster. I cannot have packets of cookies or hobnobs in the house because I will eat them. I will eat them all!!!
Even if there is a healthy alternative around I torture myself, asking should I eat the 5 cookies (because that's what happens ) or should I have the one rice cake that will keep me feeling full; which would you choose?
Either way you would have to make a difficult decision every time. All it would take is one bad day.
You would most likely blame yourself, go into a negative mind frame, spiral and either do more damage or give up entirely because it's just too hard.
Even if you did manage to not have the cookie but you have a feeling of being deprived of something you enjoy, again that is associating the action with a negative feeling.
Whereas if the cookies were never there to begin with you are not going to have to make difficult decisions therefore you are not going to make yourself feel deprived about something that was never an option in the first place.
This can also be applied to meals, girl's nights out and your working environment.
3. Having a plan
We are all trying to achieve something or reach a certain goal. However if we don't have a road map of how we are going to achieve that, then it is not really a goal. It's more of an idea or a day-dream. We want to make it a solid destination with a clear plan of how we are going to move forward and reach this goal. So you will need a plan of:
> When are you going to train?
> How many times are you going to train?
> How many calories roughly are you going to burn?
> How often are you going to eat?
> What times roughly are you going to eat?
> What food are you going to eat and how many calories are you going to consume?
>How are you going to measure your progress?
> How often are you going to monitor your progress: weekly, monthly?
> What way will you monitor your progress; scales, tape measure, photos?
4. Planting the seeds
Anything worthwhile takes time.
Getting started is quite often the most difficult part and it takes a lot of courage for someone to let themselves be vulnerable and try something new.
If you are in the very early stages or maybe you are just contemplating the idea or even looking for motivation to strike. Remember this, small actions build momentum. If there is a small action that you can do today to take you a tiny step closer to what it is you want to do. Then priorities that small action over everything else no matter how small it is, plant the seed.
5. Don't be hard on yourself
You have to understand you are trying to change your behaviour which has been programmed into you for as long as you have been alive.
You are not always going to get it right. Sometimes you will mess up but those moments are the moments that define us, through the actions we take next.