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So, you’ve started out on your journey toward your fitness goal and something unexpected happens.
You find yourself coming up against
- road blocks,
- brick walls,
- obstacles,
- bumps in the road,
- training plateaus.
Whatever they are or whatever you call them, they exist and they get in the way in our quest to be healthy and fit.
Resist the temptation to start making excuses
Do not let these obstacles hinder you in your quest for the healthier and happier life.
Yes. I know. Access to high calorie foods is just a phone call away, and the excuses that once ensured our “survival”, threaten to send us to an early grave.
OK, so you’ve dropped the ball.
The best way to get back on board is to stop making excuses.
No need to beat yourself up.
5 of the most common excuses people use to avoid exercising:
- I don’t have enough time
- I have no motivation to workout
- I feel intimidated by the fit people there (at the gym)
- I don’t have anyone to train with
- The gym is too expensive or too far
These are some of the standard excuses for not making it to the gym (pandemic and social distancing aside) that can be heard around the office, school or park every day.
Personal trainers or those leading fitness classes know the excuses can be much more creative.
To achieve your health and fitness goal, you have to stop making excuses.
The Power Of a Positive, Correct Mindset
A positive (and correct) mindset is the most powerful tool for reaching your goal.
The way you perceive the journey to a fitness lifestyle will either make or break your goal.
Note that I include the word “correct”.
Because we can be positively wrong.
Fitness begins with the mind, not the body.
Never underestimate the power of your mind.
The mind has always been at the core of any transformation experience.
Hence, before starting any fitness program, get your mindset sorted out. Clear all negative thinking and replace them with positive ones to empower your fitness journey. Understand that those negative thoughts are what hold you back from what you truly want to achieve.
If you are already well underway with your fitness program, perhaps it is time to review where you are and to consider the next steps.
If you have the right mindset, you will have the mental power to stay focused and push yourself, even when things get tough.
Not having the right mindset will result in you end up sabotaging your health and fitness goal in so many ways.
So how do you fix your mindset? Here are five simple techniques to help you achieve your dream body with the right mindset:
1. Set a Goal That Is SMART
This is a whole article in itself. In fact, I have written articles on goal setting elsewhere on this site.
For this technique, we are looking at two of those letters. S for Specific and A for Actionable.
You can only WIN if you have a crystal clear outcome.
So remember to always begin with the end in mind.
Ask yourself questions like:
- What’s my ideal weight?
- How much muscle mass do I want to gain?
- How much fat do I need to lose?
- How much weight do I need to lose?
- Is it 10 pounds? 20 pounds?
- Is my goal only attainable in three months or more?
- What will it take to achieve my goal?
Your goal much be specific and actionable
Do not just estimate or simply “see how it goes”.
Specific and actionable goals play an important part in holding yourself accountable to the goal you set.
Without setting a specific and actionable goal, you are more likely to stumble and fail.
Make your goal specific and actionable.
Write it down!
Then put your written goal where you can see it every day
- in your notebook,
- onto your mirror,
- your fridge,
- your work table,
- or even your phone screen.
This constant, visual reminder will seep into your subconscious mind in an empowering way! Mindset conditioning has immense power in fueling your determination and commitment in your goal to ultimate successful muscle gain or fat/weight loss.
By the way. I said goal. Not ‘goals’.
Why?
You can only go for ONE goal at a time in any area of your life.
However, you can have many OBJECTIVES for reaching that goal.
2. Be Patient
You need time to achieve your desired goal and this requires patience.
Results do not happen overnight.
Take a step back and evaluate what you have achieved so far.
Cultivate patience and learn to celebrate little victories along the way in your goal setting process.
This will encourage and motivate you to keep you going.
Have you hit a plateau and nothing seems to work?
Unless you have been over-training, you might consider trying something different.
If you are working with a qualified trainer, it might be time to step things up because you have become accustomed to the stresses of working out.
So many people expect results in a minimal time frame and then lose interest when their desired body is nowhere to be seen.
That time frame is usually about 10 to 12 weeks.
At the end of this period, it is not the time to stop.
You use that time to review where you are and what you have achieved and then plan the next steps.
No pain no gain?
While this and other such expressions can be damaging to your health and fitness goal, you must also realize that nothing comes easily.
Unless, of course, you opt for a quick fix.
Remember:
- eat smart and eat enough
- train hard and train enough, and
- rest enough.
3. Hard Work Is Your Only “Shortcut”
There really isn’t any shortcut to getting fit and healthy.
Most of the magic bullets you see in the fitness industry today are nothing more than marketing gimmicks.
If you want to gain muscle, the only way to achieve that is to invest time and hard work into building and maintaining it.
It is always a gradual process so start small, light, low-intensity and build from there.
There is no substitute for hard work in getting fit and healthy.
The same applies if your goal is to lose fat.
You invest the time and work into suitable fat loss strategies that last as opposed to quick fixes that are likely to burn a hole in your pocket and produce temporary results.
4. Everyone Is Different
Do not compare yourself to others. Even your role models.
Everyone is different.
The way your body absorbs nutrients and reacts to exercise is likely to be different from other people.
Do not look at others’ results and think
“Why is he/she achieving results faster and better than me? I worked as hard or even harder but my results are not visible”.
Unnecessary comparison brings disappointment and zero help towards achieving your goal.
Focus on your own body.
Aim for incremental progress until you finally attain your dream body.
Remember, nobody else has your body – you do!
Focus only on yourself!
5. Be Completely Committed
The health and fitness lifestyle is all about discipline.
The ability to consistently take action regardless of how you feel at any moment.
Unless, of course you are over-training, in which case, you take a break.
To get started on your fitness journey, all you really need to do is to commit once and do it consistently.
Commit yourself 100% for 90 days.
The review your position and see if anything needs changing.
Give your goal up to a year before you decide you want to quit.
You want some more tips?
Here are some extra strategies to keep you on track when the journey gets too bumpy:
Journaling – It helps you to track of your own progress
Progress Pictures – Super satisfying as you watch your body evolve each day! You might even post them on Instagram!
Gym / Diet Buddy – Mental and physical support play a big role in helping you stay motivated.
Try Hypnosis for Weight Loss – a free audio track from Dr. Steve G. Jones, Clinical Hypnotherapist.
PS: Look out for a new series on bodyweight training in the New Year! Be strong, stay safe and enjoy the holiday season.
This site contains affiliate links to products sold by selected self improvement partners. We may receive a commission for purchases made through these links.