You all know a person that has “started a diet” or “started a workout program” and then quit within weeks, or even days. Maybe even you are guilty of this.
One main reason for this (besides laziness and excuses) is because the only goal you have set is your end goal of looking like Mr/Mrs Wonderful…
But you have no simple, short term goals for you to strive for now, no baby steps. So if you would set these, then you would feel a sense of accomplishment when you achieve them and get some confidence in yourself. Therefore, you’d continue your journey to your goal. Here are 4 tips when starting working out to cure this quitting crap:
1. Set your first REACHABLE goal
If you haven’t done any running in years, you can’t expect to jump off the couch and run an 8 minute mile. It isn’t going to happen. Instead set a goal that you want to do a 15 minute mile (or whatever seems like an achievable, yet still challenging goal.
2. Make a Plan
Now once you have your first goal set, organize the plan to get there. Maybe it is to get out and walk three times a week, while each time, running at least twice for as long as you can. A goal without a plan is a wish.
3. Don’t BS Yourself
Stick to your plan until reach your goal. Modify the plan if you need to as you go. No skipping workouts. No excuses. No laziness. If something important comes up and you miss a planned workout (it better be damn important), make it up.
4. Log your work
I have an iPhone and use “Notes” daily to log what muscle group I hit in the gym. You can do something this simple, you can write it down, you can get an advanced app that logs more details [BodySpace is a cool app], whatever you want. But log what you do and make sure you are sticking to the plan and staying on pace for your goal. This will help you hold yourself responsible to your plan.
- Make your goals specific. [How far you want to run: in how much time: by a certain date] It will help you stay focused.
- Have measurable goals. [Measurable in weight if you’re lifting/distance or a location to go to if you’re running] That way you know for sure if you achieve it and aren’t guessing.
- Make goals a realistic challenge. There is a fine line here. Make it simple enough for you to achieve, but a challenge. Something you have to make a plan and put effort towards. It will be a struggle and should be. You can make your goals more challenging as you progress.
- One or two goals at a time. It’s easy to have too many goals and lose focus. I recommend no more than 2 goals at a time that go hand in hand with each other [For example, a running goal and a nutritional goal].
Thanks for reading! If you know anyone that could get value from this, please share it with them!