It’s All In Your Mind!
Once you understand that fitness and weight loss is a mind game and not a physical one, you’ll know that ultimately, it’s all in your hands. This article will give you 5 proven fitness mindset tips to help motivate you and keep you on track with your weight loss and fitness goals.
While it’s true that a small percentage of the population can blame their genetics for their weight, the majority of people who are obese are just a result of a sedentary lifestyle, poor diet choices and a lack of concern for their own well-being. What you eat in private, you’ll wear in public. The workouts you don’t do will always be the worst ones. Excuses don’t burn calories.
It doesn’t matter if you’re morbidly obese or you’ve not exercised in years. The moment you decide to take definite action to work to get out of the rut that you’re in, you’re closer to achieving your goals.
One of the keys to success is to be in a position of pain. You must not like being where you are. It’s this pain that will give you the impetus to get off your butt and go work out when your mind keeps cooking up a million excuses just to skip the session.
If you just resign yourself to your fate of being overweight and try to love yourself for what you are, you’ll not be in enough pain to improve. Old ways do not open new doors.
There’s also a very important fact that so many women ignore. While being a ‘plus sized woman’ can certainly be attractive and healthy, We can’t neglect a super important and fundamental truth.
When you’re carrying excess fat, when your cholesterol levels are high, when you’re eating all the wrong foods and you’re not active, your risks of getting diseases increase exponentially. Health problems like diabetes, blood pressure issues, osteoporosis, sarcopenia, etc. can’t give two hoots about a positive self-image.
If you’re eating sugary foods and too many processed carbs daily, without a care in the world, you’re probably going to become insulin insensitive. Over time, there’s a high chance of getting diabetes. The statistics for type 2 diabetes has skyrocketed around the world. It all boils down to the decisions you make daily. By now you’ll realize that if you want to get and stay fit, be healthy and feel fabulous, you absolutely must step out of your comfort zone and take action. Nothing will change if you don’t change. You only have 3 choices – give up, give in or give it your all.
If you’ve decided to give it your all, you’re on the right track. Read on and this short guide will give you 5 proven fitness mindset tips to keep you on track with your goals.
Tip #1 – Immediate action
The biggest obstacle that stops most women from doing what they need to do is inertia. There is a saying in the fitness industry, “Laziness fuels more laziness. Activity fuels more activity.”
This is very true. To get the ball rolling, you must overcome inertia. To overcome inertia, you must take immediate action. When you decide to work out, you have roughly about 5 seconds to process this decision mentally.
Within these 5 seconds, you need an actual physical action. That will mean getting up immediately, quickly changing into your workout clothes and heading to the gym or to wherever you’re training. You should NOT stop to think about it.
It Takes 5 Seconds to Change Your Mind!
Once these 5 seconds are up, your mind will start cooking up excuses for you to skip the workout. It will tell you that you’re tired after work or you can train the following day or some other very convincing excuse.
There is a self-preservation mechanism within you. The mind knows that exercise is strenuous and tiring. It’s trying to protect you from the pain of working out. That’s its job. The only way to overcome this is to take immediate action and about 5 seconds is all you have.
The unfortunate truth is that you’re probably never going to be in a mood to do something you need to. Even people who exercise very regularly often face temptation to skip workouts and take it easy. However, since they have inculcated the habit of exercising, they’re able to sum up the determination to just do it.
The key here – immediate action. If you want to train in the mornings, the moment you wake up, brush your teeth and start training. Don’t think about it. Don’t sit around contemplating it. Just get started.
If you train after work, leave your workout clothes and shoes near your door. The moment you get home, change at the door, have a glass of water and get started.
Keep the momentum going. Newton’s first law of motion states that an object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force.
Do you know what that unbalanced force is here? It refers to you stopping to think instead of quickly taking action. The moment you start thinking, the entire challenge of working out just got more difficult. Overthinking is the result of underdoing.
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”
– George Lorimer
Tip #2 – Less is more
Even nectar in excess becomes poison. Many women start off with the best of intentions when they decide to turn their life around and get fit and fab. They hit the gym daily. They give it their best and they try to make changes overnight.
The unfortunate reality is that most of them will quit within a month or two. The reason for this is that they set themselves up for failure from the get-go. They tried to do too much too soon.
If you’re not in the habit of exercising, trying to go to the gym daily is going to be too much to handle. If you’re accustomed to eating whatever you can get your hands on, switching to lean chicken breast and broccoli overnight is going to be torturous.
The best way to stay on track without throwing in the towel is to do less. This may seem counter-intuitive. After all, everyone talks about grit, determination and going hard. Talk is easy. Action is way harder.
Small daily improvements are the key to staggering long-term results.
If you’ve not exercised in years, and start off exercising twice this week, that’s a great start. The following week you can have 3 sessions and stick with that for a month or two and then go up to 4 sessions.
The same applies to your diet. Don’t cut out your favorite foods overnight. You’ll just end up developing cravings that are impossible to ignore. Instead, gradually reduce your consumption of the detrimental foods till you’re completely weaned off them… or only indulge occasionally. Inch by inch life’s a cinch. Yard by yard, life is hard.
You’ll gain confidence in yourself when you make the small changes. It’s easier to be successful making small changes and this will motivate you to keep going. If you try to make big changes, it’ll be difficult to keep up and you’ll slip up often. When you slip up, you’ll feel like a failure and lose confidence in yourself. Everything will seem more difficult because it is. You bit off more than you can chew. So, ALWAYS approach your goals sensibly and play the long game. Start small and in 3 to 4 months, you’ll see just how fantastic the results are.
Tip #3 – Constant reminders
It’s easy to lose sight of what you truly want. Most people quit on their New Year’s Day resolutions by February. It’s unbelievable but it’s true.
When you’re striving towards a goal whether it be a fitness goal, career goal, relationship goal, etc. it always takes time. Results rarely come overnight. During this time period, it’s easy to get distracted, lose focus, give up hope and throw in the towel. This is what the majority of people do.
They know what they want but they just don’t have the determination to last the distance. They take their eyes of the prize. When you do that, you lose sight of the promise that lies in store. If you don’t see the prize, you won’t pay the price.
You must constantly remind yourself of what you’re striving for. Since you’re trying to get fit, write your goal down daily. Remind yourself often.
Take a photo of yourself and paste it on your refrigerator door. Go ahead and paste one on the shelf inside the fridge too. If you decide to raid the fridge at night, you’ll be reminded of what you’re trying to achieve.
Look at photos of fit and athletic women often. If they can do it, so can you. What this will do is that it will keep you focused and motivated on what it is you’re trying to achieve. It can be discouraging when the results are slow to come despite your best efforts.
Yet, this is the way it is. Your body works in its own time. You need to have patience and, in this case, patience is not the ability to wait, but the ability to keep a keep a good attitude while waiting. The best way to keep your spirits up is to constantly motivate yourself.
Take photos of yourself once a month to see your progress. You’ll be amazed at how far you’ve come after just 2 or 3 months. Since changes in the body are very gradual, most women overlook and don’t notice them. But when you compare photos, the difference will be very noticeable.
You’re doing something right. You just need to remind yourself that all is good and you should keep moving forward.
Tip #4 – Follow the plan
Before embarking on any weight loss or fitness goal, you must have a plan. Sit down and analyze your life. Write down details on when you’ll train, what time, etc. Will you work out at home or at a gym? What exercises will you be doing?
What’s your diet like? What foods are you eating that you know you shouldn’t? What is your daily calorie deficit number if you’re planning to lose weight?
Write it all down. Ideally you should plan for 2 weeks ahead each time because things can and will change. You need to be flexible with your plan. So, planning for just two weeks ahead will be very manageable. If you notice your strength and stamina improving, you can adapt the plan accordingly and push yourself further. As you lose
weight, your calorie deficit number will drop too. So, that must be adjusted accordingly.
Once you have a 2-week plan, stick to it religiously. Track your eating and training religiously. Work the plan with precision. It’s your map to your fitness goals. Stick to it or you’ll get lost. It’ll also take the guesswork and thinking out of the equation. As mentioned in tip #1 – less thinking, more doing.
Tip #5 – Tailor your expectations
Finally, you MUST tailor your expectations. Most people quit on their dreams because they’re disappointed with their results. Very often, they don’t get what they expect, and they feel shortchanged.
The fitness industry is awash with hype. There are weight loss supplements that claim to be able to help you shed 10 pounds in a week. Late night infomercials promoting weird jiggly machines make bold claims that you can shake your fats away.
This is all marketing hype designed to sell these products. Weight loss is a slow process that takes time. If you’re expecting to lose 10 pounds in 10 days, you’ll be heartbroken when you see that you’ve only lost 2 pounds.
In reality, those 2 pounds lost is a fantastic achievement. Losing about 2 pounds of fat a week is the norm. Losing 10 is next to impossible and even if you did it, it would be a very unhealthy way of losing weight.
Manage your expectations and know that slow progress is still progress. If you hit a plateau and see no changes, do not quit. This is normal and your body is adjusting and managing the new normal. Once it gets the hang of things, it will carry on shedding the pounds.
You can add variety and try changing things up a little to bust through that plateau… but whatever you do, do not stop. Do not give up because the results are slow to come. Anyone who achieved anything worthwhile stuck it out.
Conclusion and Special Offer
That’s the secret to success. To keep at it despite the failures, ‘hard yards’, time and dejection along the way. If you can maintain your optimism and be happy with the small improvements and keep moving forward, you’ll reach your goal.
It’s often called a weight loss or fitness journey. All journeys take time and require you to keep moving. You’ll get there. It always seems impossible until it’s done… And you will do it.