It’s 7:35 P.M. You just got home from another long and stressful day at the office. You toss your keys on the kitchen counter, kick your shoes off, and head straight to the front room. You slouch down and melt away into your lazy boy sporting a fresh steaming pizza box in your lap. With the first few slices comes comfort, but quickly that comfort turns to regret. You turn on the TV and a commercial for a new revolutionary workout program is being advertised. For only 3 payments of $19.99 you can own all the secrets to fitness success in the comfort of your own home with Joe Schmoes “6 minutes to shreds routine.” You think to yourself “That’s it. That’s the answer. I’ll just buy the secrets and I’ll be set.” Sounds pretty ridiculous right? Unfortunately, there are people that are ignorant enough to fall for the instant gratification. There are no secrets to being successful in following your fitness goals. It takes time, it takes consistency, and it’s going to take a lot of work on your part. Below I will list the 5 actions I believe every gym-goer should do to help them reach their fitness goals.
Action #1: Set Goals. The first step on your fitness journey should be to sit down and set some goals for yourself. Identify what it is you want to accomplish and establish short and long term goals around that. I believe that you should set goals high for yourself, but you also don’t want to deflate yourself in the first month of your fitness journey because you didn’t add 50 lbs. of muscle onto your frame in 4 weeks. Make S.M.A.R.T. goals. Be specific, make them measurable, make them attainable/realistic, and set a time table for yourself.
Action #2: Have a plan. Once you’ve established your goals the next step is to put together a plan of action in the gym and in the kitchen. If you want to build muscle, burn fat, get stronger, etc. put a workout regiment together. If you don’t know how to hire a personal trainer, if you can’t afford a personal trainer then do your due diligence and start researching. There are thousands of free workout plans on the internet (granted they may not be tailored towards you specifically, but it’s a step in the right direction).
Action #3: Track your progress. Before you start your fitness journey take some measurements of yourself such as: fasted body weight, body fat percentage, and anthropometrics. On top of that have a workout log where you can track your weights and reps weekly to see if you are getting stronger. Tracking your progress not only can be a motivating factor and show you how far you’ve come but also will help elicit great response in the gym.
Action #4: Record what you eat. This tends to be the hardest step for most people to follow. Whether it’s a difficulty with eating healthy and avoiding cravings, taking the time to figure out how much food they should be eating to support their goals, or prepping and weighing meals out most people have an excuse. “It’s too difficult.” “It’s too time-consuming.” The list goes on. I’m not here to sugar coat things and tell you that your journey to your fitness goals is going to be all rainbows and butterflies because it’s not. You’re going to have to make sacrifices. If your goals are important to you then you do what you need to do and you will find a way. If this means cutting out Taco Tuesdays, spending a little less time binge-watching Netflix, or meal prepping and weighing out your meals than so be it. Nutrition is a very large piece of this equation so don’t skimp out on it.
Action #5: Have an accountability partner. We all have our own reasons for our fitness goals and most of us can be self-motivated to do what we need to do, but that motivation isn’t going to last forever. What happens then? Are you going to start slacking? You need to be disciplined and also have an accountability partner. This person can be a personal trainer that you hire, a friend, a family member, someone you meet at the gym, etc. This person checks in on you and helps keep you in check so that you don’t start to veer off the path you are following.
If you follow these 5 actions, stay patient, and consistent I can confidently promise you that you will be able to achieve your fitness goals. Can your 6 min abs workout do that? 🙂
-Casey Davis, ISSA Certified, Boom Fitness Trainer & HIIT Coordinator