When I first started doing Insanity back in March, I had one goal - lose weight and fit back into my pants. I figured I had about 10 or 15 pounds to lose. Beyond that, I didn't think much about it - I just put the DVD in on that first day and pushed play.
Most people aren't super fit when they start working out, so general goals such as "lose 20 pounds" or "tone up" seem sufficient. The trouble comes once you're a week or two into the program - maybe the pounds aren't coming off fast enough, or you're struggling with food choices. Suddenly, you decide to skip your early-morning workout "just this once", and before you know it you're back where you started.
When starting a fitness program, it's extremely important to set long and short term goals for yourself. If you have significant weight to drop, visualize where you'd like to be in a year. Set a realistic long-term goal, but then break it down into short-term accomplishments.
For example, aim to lose just five pounds in the first month. Commit to buying fresh vegetables and lean meats. Set a goal of preparing and freezing 10 healthy dinners, so that you don't rely on fast food on those days when the schedule gets the best of you. At the start of each week, look at your upcoming commitments and schedule your workouts accordingly. Stick to the workout schedule religiously. As you achieve one short-term goal, look ahead several weeks and set a new one. If you do this, you'll start to see the results that you want.
Don't forget, there are always ups and downs when working through a fitness regime. There will be weeks when you don't lose any weight, or even gain a pound or two. This can be frustrating, and it increases the risk that you'll give up the plan because it "doesn't work". Don't fall into this trap. When it comes to fitness, the only way to fail is to quit.
If you get into a rut, it's often time to take a hard look at whether you're sticking to your calorie guidelines, eating the right foods and exercising at a high enough intensity. I've written about the Harris-Benedict calculation in the past - please don't forget, as you lose weight you have to keep recalculating your target calories, because they will change along with your body. Reaffirm your goals, but keep moving forward.
If you continue to set goals and follow your exercise plan, eventually you will reach the "end". You'll finish the last DVD workout on the calendar. Or, you've been training for a road race, such as a 10K or a half-marathon, the race will take, place, you'll feel that rush of accomplishment... and then what? A fitness isn't about finishing one program - it means creating a plan to stay fit for life. Because of this, you always need to look ahead to the next workout plan, the next program, the next race. If you're a runner, do a week of recovery running then get another race on your calendar, schedule your training runs, and get going.
If you're a DVD fan like me, set some new fitness goals, and start looking for the right program. I love Beachbody programs, because there's always a workout plan for every goal. A few weeks before your current program ends, look at where you stand, decide what you want to achieve, then work with your coach to find the best program for you. If I'm your coach, you should have my e-mail address - I'll be glad to review the various programs and help you choose the right product for you. (If you don't have an active coach, let me know and I'll be glad to help).
Your fitness goals will change along the way. As you approach your "target" weight, you'll find that you need to adjust that goal, start looking at things like body fat percentage, add in elements such as running or power lifting, or set specific "toning" goals (like increasing your biceps by 1/2" or losing that last 1" of belly fat). Then follow the same process - figure out what you'll need to do to reach that goal, and establish short-term accomplishment which will help you reach it. Even if you're in a maintenance mode, knowing what you need to do to remain at a certain weight or dress size will help you stay on track.
So keep your goals in mind, look to the future - and never forget to plan for the next phase of your fitness journey!
No comments:
Post a Comment