In last weeks edition, I talked about goal setting and how it is your road map to success. If you haven't read it, click here to get caught up.
Day in and day out I see fitness professionals and gym go-ers alike who go to the gym without a plan. Over the years, I have found this to be a reason why many individuals struggle to reach their goals.
Not having a plan leaves for too much "on the fly" interpretation and leaves room for ad-libbing based on how you are feeling. Being tired because the baby kept you awake or you had a tough day at the office, can put a halt to some really good momentum with your goals.
So, how do you build a plan that allows you be successful?
In today's world where everything has to happen now, we are always looking for the quick fix. This causes us to underestimate the value of consistency. This is why things like Joe's 7 minute ab shredder workout was just created. In just 22 days, you will have amazing abs just like Chuck Norris. People will even make memes about you as well.
The crazy part is, we buy into the gimmicks that make these false promises with the hope that this is the one that will do the trick, but we waste valuable time bouncing from fad to fad.
But, just by showing up everyday, you'd be able to make incredible results that will surprise you.
I am an example of this. After I hurt my back several months ago, I had not worked out for a few months. This caused me to drop to a measly 150 lbs. At this point I felt weak, slow and just overall, shitty. But after being consistent in the gym for just four months; I was able to add muscle mass, decrease my lower back pain and regain much of the strength that I had lost.
2. Create a Plan
There are two methods you can use to create a plan that will help you reach your goals.
The first is writing your workouts in advance.
This will keep you focused on what NEEDS to be accomplished and not let you fall victim to laziness or the unsuspected curve balls the day throws your way.
If you some how make it to the gym, which is hard enough, do you really want to expend precious brain power after a long days work on figuring out what you should do in the gym? Save this decision making for figuring out what to get your significant other for Christmas, and not on what to do next after your bench press.
When creating an exercise program, don't just create a list of exercises. Plan out all the rep schemes, set schemes and details that your program requires, so you will be less likely to skip the important stuff.
This will also serve as a workout log - allowing you to look back at current and past programs to find out what has brought you success.
If you feeling overwhelmed with writing your own workouts, you are not alone. The good news is, you can always hire someone to do the work for you. This gives you the freedom to walk into the gym and get working.
It also forces you to work outside your comfort zone - which is a good thing. From personal experience I know that I mostly put things in my training that I prefer doing and tend to skip out those that I don't.
The best part about having someone write your program is that it adds a layer of accountability. I currently have the beautiful fellas at Strength Faction writing my programs for me. I fully believe in their style of training - and boy do they challenge me in ways I would never had challenged myself.
If you find yourself interested in having someone write your programs for you, consider checking them out. Or click here to head to my services page where you can sign up for your own custom made program.
The second way you can create a plan for yourself is through nutrition.
What many people don't realize is that if you eat well 80-90% of the time, you will make strides with your health and body.
But, with all the decisions on what to eat, especially in NYC, it can be difficult to stay on track. And when the intense cravings for Chinese food hits, it can be hard to resist.
Use meal prepping to plan out your food for the week. By creating home cooked meals for breakfast, lunch and dinner, there won't be too much room for deviation. Plus it will save you money.
If you prepare, when you do deviate from the path and order that General Tso's chicken for lunch, your poor food choices won't have the same impact as it would have if you didn't eat healthy, home cooked meals all week.
Get consistent in the gym, write your workout programs in advance and start prepping your meals and you will find yourself making progress with your health year round.
Move Well, Stay Strong.