Getting in shape is not just about physical exertion; it's also about cultivating a positive mindset. So, in this blog I will explore how these mental frameworks can make a massive impact on your results and long-term success.
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Embrace the Rule of 3rds: You don't have to feel 100% every workout, and that's perfectly okay! The rule of 3rds comes to your rescue. Excitement, indifference, and lack of motivation can each take up a third of your training time. When you're not in the mood to train, think of these workouts as practice sessions. Focus on perfecting your form and enhancing your mind-muscle connection, not trying to hit PB's. These "practice workouts" will pave the way for even better progress when you're feeling your best. Also just understanding that a 3rd of the time you won't want to train, a 3rd of the time you will feel indifferent and a 3rd of the time you will be really motivated to train. Makes staying consistent easier because you aren't expecting to be super motivated every single day.
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Act Like Your Future Fit Self: "believe until you achieve". Instead of dwelling on your current fitness level, channel the mindset of the fit and healthy person you aspire to be. Imagine yourself as that person who jumps out of bed, goes to the gym, and makes time to exercise. Embrace their habits, eating choices, and lifestyle. As you pretend to be this future version of yourself, you'll gradually become the person you want to be.
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Seek Support for Extra Power: Just like in any other aspect of life, seeking support makes a world of difference in your fitness journey. Invest in a coach who can guide you, teach you valuable lessons, and help you avoid common pitfalls. Find a training partner who shares your enthusiasm for the gym. Let your family and loved ones know about your goals, so they can provide the support you need. Together, you'll achieve so much more than what you can alone.
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Visual Cues for Healthy Habits: Visual cues can nudge you in the right direction. Keep a bowl of fresh fruit on your kitchen table, making it the perfect snack option. Watch fitness YouTube videos while enjoying your breakfast, inspiring you to make healthier choices throughout the day. Track your progress and lift weights according to your workout plan. These visual cues will keep you motivated and help you stay on track.
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Embrace the Journey: Achieving your fitness goals requires embracing discomfort. If you want to shed body fat, acknowledge that feeling hungry occasionally is part of the process. If you're aiming to build muscle, accept that eating when you don't feel like it is necessary. Embrace these challenges, understanding that they are stepping stones to success. Acknowledging your body's natural urges and embracing them will make your journey much smoother.
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Discover Healthy Alternatives: Making small changes can lead to significant transformations over time. If you love fizzy drinks, opt for low-calorie or zero-sugar options instead. Swap your usual pizza order for a homemade version with fewer calories. When going out, choose the lowest-calorie drink that still brings you joy. These simple substitutions will compound over time, helping you reach new levels of fitness.
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Don't Live a Restricted Life: Restrictive diets and extreme exercise regimens are not sustainable or enjoyable and do not work long term for most people. Instead of focusing solely on what you need to cut out, think about how you can add value to your life. Incorporate healthy hobbies like playing golf, football, or trying out circuit training or yoga alongside your weight training. Find ways to add protein to your favourite meals to enhance your results. Create a training and diet plan that allows you to still enjoy social outings with friends while making progress and looking great. Remember, you can have a fulfilling life while working towards your fitness goals.
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Focus on Long-Term Goals: While short-term goals can be motivating, it's essential to align them with your long-term vision. If your ultimate goal is to be healthy and strong, crash dieting and excessive cardio to prepare for a holiday won't lead to lasting results. Prioritise your long-term well-being, and you'll naturally achieve your short-term goals along the way. By focusing on strength and overall health, you'll not only lose body fat but also gain muscle mass.
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Make the Journey Enjoyable: Getting in shape requires dedication and effort, but that doesn't mean it can't be enjoyable. Spice up your meals with flavorful seasonings and sauces instead of settling for plain chicken and rice. Don't sacrifice your social life or cut out all your favorite activities. Strike a balance that allows you to have fun while still making progress. Choose a gym you love and play your favorite music during workouts. The more enjoyable you make the process, the more consistent you'll be, leading to better results.
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Understand the Importance of Rest Days: Rest days are crucial for your body's recovery and growth. While it's tempting to believe that doing more will yield better results, over training can hinder your progress. Give your body the time it needs to rest and recharge. Use your rest days to engage in light activities like going for a walk, a bike ride, or practising yoga. By maintaining proper rest and recovery, you'll optimise your performance and prevent burnout.
By implementing these mental frameworks, you'll approach training and dieting with a fresh perspective, resulting in significant changes in your appearance and overall well-being. Remember, even if you embrace just a few of these shifts, you'll experience a massive transformation. So, have fun, stay committed, and enjoy the process as you work towards your fitness goals.
If you would like any more fitness and diet tips feel free to email me at coach@muscleperformancecoaching.com