1. Set Goals, Make Them Achievable.
Rule number one of achieving your goals is actually sitting down to think about them and setting them! Fit people don’t work out – they train with a purpose. That purpose may be getting into a pair of jeans in a smaller size, it might be improving their deadlift, achieving a faster 5k time, or a goal physique. It can be any goal that gives their physical training structure and purpose.
They don’t just go through the motions or just do “whatever”. The other important part of this is that the goals they set are achievable and they give themselves a realistic timeframe to get there. They are consistent and patient!
You might even consider hiring a trainer or a coach to help you set your goals, workout what you should be doing to get there and how long it should take you. Most goals take at least 3 months of consistency to see major changes, often it takes longer. Also, making this a lifestyle and real excellence in any physical endeavour is something you never stop working on. Set goals, work hard, be patient!
2. Fit People Keep Going.
Everyone falls of the wagon at one time or another, either with their diet or with training. The big difference between fit people and people who just want to be fit is that the fit ones get back on plan and keep going.
Remind yourself that this is a marathon, not a sprint. To be really fit, you have to make it a lifestyle. It’s not a short term program you stick to for a month or two and rebound back to your old ways (and old body) when you’re “done”. You’re never “done”! 🙂
Fit people are also consistent, but realise there is no such thing as perfection. Forget eating perfectly all the time, eat well 90% of the time and you will look and feel great. There is no magic workout, no exercise that changes everything in a week. There is only consistent diet and exercise. Slip ups happen. They aren’t the end of your fitness journey, unless you let them be.
Sorry if that doesn’t sound sexy or not what you want to hear, but that is the truth. The sooner you embrace a long term approach, the sooner you will see your best and fittest self emerge.
3. Do Something Active Every Day
Fit people do something almost every day. They follow their program. They walk a lot. They ride bikes. They try different classes. They hit the gym. They get in there and do what they have to do each day to achieve the goals they set. It’s one day at a time. All the little things you do each and every day add up to a big cumulative result in the long term. Your body craves movement, move it!
4. Work Harder on Your Weak Links, Make Them Your Strengths
Lacking upper body strength? Pull, press and push until your upper body becomes your strength. Are you inflexible and unable to do certain movements effectively (or at all!) because of it? Stretch every day. Schedule a regular yoga class. Limber up, baby! You will improve. You will be better. And stick to improving things you’re bad at tenaciously enough? They inevitably become your strengths. I’ve seen it time and time again in both myself and in my clients. The human body is an incredible organism that will adapt to the stresses you impose upon it, and the results can be downright astounding.
5. Trust The Process, Commit, Don’t Program Hop.
One of the biggest mistakes and inhibitors of progress is self-doubt, not trusting the process and “program hopping”. A program hopper is someone who cannot or will not stick to something long enough to see any significant result. They typically stick to a diet regimen or workout program for 4 weeks or even less and that just isn’t long enough to see a big result. Most people need to be consistent for at least 3 months before real changes and improvements take place.
6. Make All Main Meals Protein Based, Fill Up On Veges.
Active people have higher protein requirements because their bodies need protein to build and repair, especially if you lift weights. Your body craves exercise and movement, but a rigorous training program also puts a lot of wear and tear on your joints, muscles and tendons. If you aren’t eating whole, unprocessed foods and protein based meals to help your body recover, replenish and rejuvenate itself, you’ll end up worn out and eventually injured. Make sure you’re fuelling your workouts well and fuelling for sufficient recovery.
It’s also been shown that for longevity and disease prevention, one of the key components (in addition to regular exercise and solid sleep) is eating at least 2 cups of vegetables per day. Another benefit of vegetables is the fact that no one in he history of human existence has ever gotten fat from eating too much broccoli, so if you’re having trouble feeling full enough, just fill up on fibrous vegetables like broccoli, cauliflower, cabbage, spinach and zucchini. You can use garlic, onion and herbs to give them flavour. just don’t douse them in ranch dressing, mayo, butter or oil, that’ll definitely screw up your diet! Steam your veges and flavour them in ways that add no (or negligible) calories.
7. Measure Your Progress
Fit people measure their progress in useful ways. If they have a physique goal, they take progress pictures. If they want to run faster, they time their runs and push for improvements. If they want to get stronger, they keep a log of their lifts. You get the idea. It’s a very important part of making sure you’re on the right track towards achieving your fitness goals.