Welcome to part 2 of the 3 series blog on how to set your goals and achieve them with our weekly program guidelines.
First off, when thinking of a plan, program or structure for a fitness goal most of us think in terms of cardio, weights and nutrition. Then we think of sets, reps, time, etc. Even though this idea is mostly correct, and it seems to cover all the bases, it usually lacks the most important thing, and that is the fit to the particular individuals life. To add to that, you are maybe looking for a solution to achieve a short term goal, summer photo fitness! When in reality the outcome you are looking for requires a long term commitment.
The first problem, and most common is that the program design does not fit a number of things that are particular to the individual. More frequently than not the program has been passed on by a friend, read in a magazine, website or some sort of media. This articles or suggestions need to be taken as a guideline and then be fit to the individual. Your current state of fitness, health and injury history, time availability, exercise experience, all play a role in what is applicable to you.
The second most common problem is the approach. Yes, the approach, how you approach your goal can be just as important as the program you choose. If you are looking for a quick fix, something to get you to summer, snap a few pictures and then let go, you may or may not find the right program. Our approach here at Reliquum is different. We are looking to make long lasting changes that can benefit you for years to come, along the way maybe one of those stepping stones is that summer picture! Here at the steps to set up a successful fitness and health program.
Step #1 - Commit. Period.
Without commitment you will quit at the first sign of struggle, you will not do that extra rep, eat what you were not supposed to, not run those extra 3 minutes and 41 seconds.
Step #2 - Assess
Assess were you are. We are all different, capabilities, exercise experience, goals, restrictions, etc. As an individual we need to have an honest assessment of where we are. Have I been consistent with the number of workouts that I get in every week? Have I consistently eaten what I know works for me? Am I working as hard or with as much intensity as I need to meet my goals? Do I have the necessary knowledge to do this? And the list goes on.
Step #3 - Set a Schedule....That works for YOU!
Third step is set up a schedule. The schedule should fit with your personal and work life. The schedule should provide a degree of consistency of availability.
Step #4 - Plan. Plan. Plan
Plan ahead! Use the answers of step #2 and your past exercise history to come up with the most efficient plan that works for you. Not only to achieve your goal(s) but a plan that you will be able to stick with. For example, if you have 2 days and you have 90 minutes each one of those days and you have been training for a year maybe try two 45 minute full body workouts, followed by 30 minutes of cardio, and 15 minutes of stretching and foam rolling is what fits your current situation and your goal.
Step #5 - Clean It Up
Fifth step is to clean up and structure your nutrition. You have to make a conscious effort to eat better, and I am not talking about dieting, but eating better. I’ll give you the key words or phrases; “you have to cook it!, Yes, it is better than if you can just heat it”, “size matters!-portion control”, “plan-cook ahead”.
Step #6 - Reevaluate
Reevaluate, be balanced, give each item the level of importance it deserves. The less concentrated your bet, the more balanced your approach the more likely you are to have small but consistent improvements. This will allow you to give time to time, be happier with the process, en route to a better you, all this without having to go out to far out of your way.
Step #7 - Action
And the seventh step is, well, take action. Let’s apply a little physics and psychology. Newton’s First Law states “When viewed in an inertial reference frame, an object either remains at rest or continues to move at a constant velocity, unless acted upon by a force”. In other words, if you want to change your current state of “inertia”, or the direction that you are going, apply force, take action. The Third Law states “When one body exerts a force on a second body, the second body simultaneously exerts a force equal in magnitude and opposite in direction on the first body”. In other words, once you get yourself going you will have to continue to apply force, take action, to keep that momentum and apply force back against the friction of that body called life, life happens.
Simply put, take action, apply force and then keep moving.