Let’s talk goals and how to ensure you reach them. Before I go into any kind of tips, there are a few things you need to understand before setting up a plan for anything.
1. CONSISTENCY IS KEY – it will take time to reach your goal, but if you’re consistent, you’ll reach it and you’ll keep it if you stay consistent.
2. IT’S NOT GOING TO BE EASY – for some people, ditching the chocolate at night is easy and for others, it’s really hard. Changing those bad habits and ensuring you replace them with better habits is vital for your long-term success. Understanding that change isn’t easy AND THAT’S OK is a big factor. Ensuring you continue to make small positive steps is the key.
• Allow for Failure: Don’t be disheartened if you haven’t achieved perfection. You should aim for improvement, not perfection. For some of you, negative feelings around small failures quickly turn into completely giving up. Instead apply the 80/20 rule allow room for error (80% good, 20% not so good).
• Prepare your food ahead of time (AKA MEAL PREP): Always strive to do everything possible to decrease the likelihood of failure by preparing your meals ahead of time.
• Measure Progress more than 1 way: Use things such as scales, a DEXA SCAN, Skinfold Tests, Before and After Photos and Biofeedback (eg, strength and/or energy levels).
• Resistant Training: There is no arguing that ALL nutrition plans should be combined with resistance training. Two good reasons include:
1. You can more accurately measure the clients’ progress overtime.
2. It’s the best way to train to ensure fat loss and muscle building actually happens.
• Correct Understanding: Learning WHY you are doing what you’re doing is always important when staying on track. Knowledge is power and if you understand why you’re doing what you’re doing and the benefits its having to your body and overall goals, chances are you’ll stick to things more.
• Don’t always live in a calorie deficit: Allowing for time off is crucial for your recovery and your
long-term results. Don’t be a quick fix kind of person, you’ll never enjoy the results and chances are you’ll never be able to stay at a -30% calorie deficit for longer than 4 weeks especially if training volume and/or intensity are increased.
In summary, plan ahead, stay focused, implement the 80/20 rule and be consistent with everything you do and you’ll see some great results and more importantly….KEEP THEM!