Consider this statement that I recently read on a colleague’s blog:
“Once you accept how HARD it is to lose fat and /or gain muscle, then it becomes Easy.”
Read it again. And think it through – do you understand what it means?
Compare it to saving for your next big vacation… once you understand and accept how much discipline it takes to save that money, then it becomes easier to do. When it’s important for you to achieve… it just seems to”gets done”.
So, it’s the same with your fitness goal… once you accept that it’s HARD to achieve it, then your realize what you must do – and it becomes easier.
- Plan, shop, and prepare in advance how you’re going to eat for the week… I spend time each Sunday doing exactly that – and I actually look forward to doing it. Menus. Cooking. Storing. A 2 hour investment of time.
- Do at least three high-intensity workouts per week… prioritized based on your fitness goal – muscle mass and /or fat loss.
- Keep yourself active on off days and avoid sitting in front of the TV or computer for at least 30 minutes less a day… in our house, it’s “All Screens Off” no later than 9 pm, at which time we usually go for a short “family walk”, or you could gently stretch those muscles you worked out.
- Develop strategies to avoid bad night-time eating habits… keep some crunchy fruit or vegetables handy to settle cravings. If you’re on a “muscle-up” program, try protein powder mixed into plain yogurt with some nuts. Just lay off those empty carbs… (which I see that our cupboards have filled up with over the winter!)
- Set strategies to overcome every sabotage behaviour that gets in the way of your success each week… notes, scheduling, whatever.
Now, it’s almost 9pm – time to abide by my own rule.