This is crucial. Yes, when you’re out and about, you can make “healthy choices” but do you actually know every ingredient that is in that salad you just bought? Probably not. Meal prep, once you are practised, can be super fast and efficient. Find a system that works for you. I like to prep my food every night but I know people that do it once or twice a week. And ultimately, it is the most financially viable option too. And that way you know EXACTLY what you are putting into you body.
This is the most important thing when trying to get into shape. Changes don’t happen overnight and sometimes it can be a slow process, but unless you are consistent, you will struggle to change your body. Have faith in yourself and the process, and the results will come.
Progress pictures are so important. I may get people going crazy at me and calling me arrogant for the amount of selfies I post during my prep but what better way to compare the changes in your body than with pictures. I also find looking back at these pictures after the event is a great motivational tool. “Ooooh, I want to be that lean again” or “Hmmmm, my legs weren’t quite in proportion to my shoulders so I need to work my legs more”.
So you decide to get into shape, which is great, but do you have a specific goal in mind? Unless you do, will you ever be happy? And these goals will change as you go on of course, but start somewhere, hit that target and then choose a new goal. From my experience, I need something to make me stick to my diet plan, it may be a competition or a photo shoot, but I have a specific goal in mind…Always.
The scale can be deceiving. There are other, much more reliable ways of tracking your progress. (See point 3). Pictures are the best way in my opinion, but measurements are another option. The scale may stay the same but if you are sticking to your plan, your body probably looks completely different. Don’t be discouraged.
I have a Coach, I always have. You will ALWAYS see your body differently to how others see you. Sometimes you need another set of eyes to assess the situation. And if you are coaching yourself, who do you have to answer to if you slip up on your diet? It’s always easier to convince yourself you need a cheat meal when you are hungry, right? A Coach, not so much! Regular check in’s with your coach are a valuable tool to keep you on track. Even if you lie on your food log, if you are sending them pictures, they will know! And hopefully call you out on it.
When I decide on a competition, I post all about it on social media. This keeps me accountable as once I’ve told people my plans, there is no going back. If I keep plans to myself, the option is always there for me to pull out. And that is not cool. Tell EVERYONE what your plans are, that way you really can’t go back on your word.
The environment you train in can have a HUGE impact on the way you train. If you are surrounded my like minded people who take their training and diet seriously, the chances of you taking your plan seriously are a lot higher. Train with people who are better than you so you are always striving to keep up. Train with people who will push you to be your best. Make sure you find a gym that has all the necessary equipment you need for your goals.
This one is especially for the ladies as men tend to be the opposite and lift too heavy! We (womoen) do not possess enough testosterone to get MASSIVE without some kind of assistance so don’t be afraid. Lifting heavy will give you a great shape which light weights just won’t give you. Stop trying to “tone” up and aim to increase your muscle mass instead. As I said, there is only so much muscle you can put on naturally and this will never be too much, trust me. And the more muscle mass you have, the more fat you will burn so get on it.
There is nothing better than the feeling of putting on a new outfit before hitting the gym. It may be a new vest or a new pair of sneaks but trust me, your motivation will increase ten fold if you feel good in what you are wearing. Some of my best training sessions have been after a little shopping spree! And you can never have too much training kit, right?!
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