When millions of people woke up after the New Year this month, they probably thought, "That's it. The year in which I am finally in shape. "They were fueled, motivated and ready to go. The problem is that many of them probably thought the same thing last year. And the year before.
The problem with motivation is that it comes and goes. Some days you feel invincible. Other days make you feel worse than Darth Vader without his lightsaber. "In moments of high motivation, you have to make concrete plans for what you will do in the future, when motivation is likely to be lower," says Dr. Angela Duckworth, a professor of psychology at the University of Pennsylvania, who studies sand and self-control.
Nobody always feels "motivated". If you are serious about staying in shape this year and staying the same this year, forget about trying to be "motivated" and do it instead.
Do not wait for the motivation to strike
There are times when I can I do not need the effort to go to the gym ̵
If you have discipline, the fact that you do not feel like doing something does not stop you. "The motivation alone will only get you this far – it can come and go at lightning speed, discipline has grown to become a part of you and what you do," says Ross Enamait, a professional boxing coach from Connecticut, coaching Katie Taylor, the reigning WBA and IBF champion.
Many people regard discipline as a solid and unchanging personality trait. You either have it or not, but discipline is like a muscle. If you do not have it, you can build it.
"People who are disciplined have a high personality trait called conscientiousness, which is the tendency to apply consistently and cautiously, and motivation is a volatile state," says Susan Krauss Whitbourne, Ph.D. Emeritus Professor of Psychology and Brain Sciences at the University of Massachusetts, Amherst: "It is possible that people may develop more consistent habits, even if they are not fortunate enough to have developed the personality trait." Motivation will help you with this. "But over time In other words, even small self-exams will prepare your discipline more and better for the next challenge
Keep it simple in the beginning
Most people try to change everything at once, just to make everything normal again when d this motivation boost wears off. Better take advice, Arnold Schwarzenegger. Following this, he said in his first book Training a Bodybuilder on the subject:
"Start small with a simple program. Do not try to do it all at once. Even if you want to do more, do not fret. Hold back. Build your appetite so you want to do more. Do not be one of those people who do it all for three weeks, then it gets burned and fed up. Get hungry for more.
Instead of revising the entire diet, for example, change a meal. Eating a healthy meal every day is better than none and helps you gain momentum. If the idea of training for an hour seems too much, just show up in the gym, do an exercise, and go home. I know that may sound a bit weak, but in the beginning it's important to get used to doing something, no matter how small. You can incrementally increase things as the behavior becomes consistent.
"Find a time that is almost always available and schedule it on your calendar with a push alarm as a reminder," says sports psychologist Ironman triathlete Jim Taylor, Ph.D., author of Train your mind for sporting success . "Request support from friends and family. For example, take a mutual commitment, such as two practice lessons per week with a friend. You can get out when you are alone, but you do not want to abandon your friend.
The quintessence: habits are like muscles and are built in a similar way – through repetition. Just as adding strands to a rope makes the rope stronger, so does the physical action.
Creating Multiple Backup Plans
There is an old military proverb: "No battle plan survives the first contact with the enemy. "The same idea applies to get in shape. On the way to fitness things will go wrong. There are times when you plan to go to the gym but the work is hindering. Or if you're tired, frayed and hungry to drive home from work and end up making an unplanned detour to McDonald's.
When the inevitable happens, you should have a Plan B up your sleeve. Write down every obstacle that you might face in a given week that might hinder your progress, and find a solution in advance. What will you eat when you go to a restaurant and there is nothing "healthy" on the menu? What do you do when a crisis is at work and you do not have time to attend your regular exercise program? How do you deal with an attack of the late stragglers?
Did you write everything down and plan in advance. The more options you give yourself, the better. Remembering the bigger picture can also help with these inevitable low points: "Keeping track of a higher-level goal, not just a simple tactic, can help you stay flexible," says Duckworth. "Flexibility is important – most plans are not successful from the start. They need to be improved.
Habits rather than Targeting
The default recommendations for targeting are similar to the following: For example, lose 20 pounds of fat or gain 10 pounds of muscle. Then give yourself a deadline to accomplish this. An airliner will never leave an airport without a timetable, according to the old adage. It requires a destination, a departure time and an arrival time.
However, when it comes to setting a fitness or weight loss goal, you should follow this advice, rip it, and throw it out the window. If you have not been in shape before, it's not easy to predict exactly how fast you lose fat and build muscle. People react differently to the same diet and exercise program.
To rip that old saying, if you've never flown the route before and do not know what kind of plane you have. When flying, it is very difficult to know in advance when you will arrive.
Your ability to hit a specific target on a given date is beyond your control. Your behavior, however, is largely in your hands. Instead of setting goals, it is far better to build habits that lead to the desired result.
Imagine a system that supports the target, and you get where you want to be. A goal gives direction and motivation, but when you get involved in the process, you keep moving. Concentrate on doing the right things every day, and the results will take care of themselves.