Challenge Tip: Be Consistent
"Consistent action creates consistent results."
Be Consistent. Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, programs are unorganized, the body has a harder time adapting, and forming habits may be more challenging.
It doesn't matter if you are trying to lose or gain. Whatever your goals may be, they require consistency in order for you to reach them. You have the plan, but are you following it consistently? Theoretically, if you don’t follow it, the body is not going to be able to adapt to the program because there isn’t an opportunity for progressive overload, which is when the amount of stress on the body is gradually increased over time, leading to increased strength and performance.
We are creatures of habit. The more we practice something, the more natural it becomes. We experience this when we learn to walk as babies, when we learn to drive, and when we exercise. It’s normal to feel out of your element when you try something new, but the more you do it, the more comfortable you feel.
Consistency doesn't just apply to frequency of workouts, but how consistently you adhere to the workout format. We can't forget nutrition, this is key with your meal plans as well. It's no surprise that those who follow their plan precisely are the ones that see the greatest improvements
Did you know?
The yo-yo approach to working out and dieting can cause ‘problems’ with your hormones and metabolism in the long run, making it increasingly difficult to lose weight and improve your health after every ‘yo-yo’ cycle. Yo-yo "meaning dieting for one week and then back to your normal routine or working out hard for 3 months and then stopping. I know most of us already know that consistency is important and that the ‘yo-yo’ approach doesn’t work, yet this awareness doesn’t seem to be enough…
How does one become consistent?
I believe it starts with how you approach your fitness journey. When you read the plans, are you skipping straight to the workouts or meals to see what you have to do? OR are you reading the information to see how it can assist you with what you will need to do to be successful?
The plans I have created were not only made for instructional use, but to help you change your habits and behavior. So my answer to how does one become consistent? Until living a healthy lifestyle becomes habitual, it’s very unlikely you’ll be consistent. And as you now know, and may well have experienced, without consistency there will be no results.
Tips for being consistent:
Create habits. Do you have to think about taking a shower daily? Do you have to think about brushing your teeth? Can you say the same thing about exercise and eating healthy? You need to form new habits.
Get Motivated. What are your reasons for getting in shape and changing your eating habits? This is about a deep inner desire to achieve a goal. The going will get tough at some point along your journey, and motivation is critical to keep you moving forwards during those times. I want you to try to connect to a deep rooted reason for wanting to achieve your goals.
Think of the reward. We established that we need to create new habits, but what about your daily routine? What do you get from a nice shower, that cup of coffee in the morning, or even shaving? It's done with purpose and you do it because you get some sort of joy or reward from it. Think about exercise and eating healthy in the same way. What is the benefit? Whatever it is, link the reward to the new habit you’re creating.
Keep it simple. Rome wasn't built in a day. Write out some new habits you would like to create and then try addressing 1 or 2 at a time. Taking on too much at one time will definitely lead to stress and inconsistency.
Follow the plan. You have the tools now you need to create a system that will help you to get it done. In the plans and guides, I suggest you track your food and your workouts. How many calories are you consuming and how many are you burning? This is key if you are gaining or losing. Schedule a time for you to workout. Do you have to be at work at a specific time? Do you have to pick up your kids from school at the same time? Pick a time for YOU to do the things you have to do and stick to it.
Weekly Tips for Meal Plan Members:
Get creative. If you are struggling to be consistent, you may have to research ways to curve your sweet tooth or salty craving with something a little healthier, but just as tasty. Here is a small list of things I compiled in my blog.
Weekly Tips for Workout Guide Members:
Create a consistency log. Track how many days you were able to follow everything on the plan. Also make a success log, where you write down your progress. Do you feel better. Are you getting stronger? Results are not always seen at first. You may start to feel different before you look different.
