Whether it’s getting six pack abs, losing a little weight, or getting a new PR on a certain lift, most of us have health related goals that we’re either working towards, or aspiring to reach someday. Reaching these goals isn’t easy. It can be physically and mentally taxing at times. There will be times when you are super motivated to get in the gym or eat healthier, but there will also be times when you just have no motivation at all and want to give up. The key is consistency, and knowing how to navigate the times that you feel like quitting. Here are my tips on how to stay consistent with your health goals.
Small Goals: When I first made up my mind that I wanted to lose weight, I just wanted to lose 10 pounds. Well 10 pounds became 25, 25 became 35, 35 became 50, and by the end I had lost over 100 pounds. If I went in with the goal of losing 100 pounds, there’s no way I would have succeeded. I would have felt too discouraged and overwhelmed. Setting small, attainable goals for yourself gives you confidence, and brings you closer to the major goals that you may be striving for. It also serves as positive reinforcement, making you want to continue working towards your goal to achieve even more.
Longevity: It’s important to pace yourself when you’re working towards your health goals. You have to find a routine that can work for you in the long term, and that you are willing/able to stick to. If you go too hard, it becomes hard to maintain over time. Trying to go to the gym for hours at a time, might not fit into your schedule on a consistent basis. Going to a gym that’s far away from where you live, may become too inconvenient. Cutting out all carbs and sugar may be too extreme, causing you to cave in to cravings. Intense cardio every day could lead to injury. It’s important to know yourself, and how your body reacts to certain things in order to avoid injury, and prevent physical/mental burnout. It’s better to apply constant pressure, than have intense spurts that you can’t maintain.
Off days: Going along with longevity, it’s important to work in off days in your exercise/diet schedule. Exercise breaks down your muscles, so it’s important that your various muscle groups are getting the proper rest every week. Working in rest/recovery days, is a good way to maintain your body in the long term. As far as dieting goes, I like to have a cheat day, every month or two, to keep cravings at bay. A cheat day is basically just a day where I can pig out and eat whatever I want. I know I wouldn’t be able to keep eating clean if I didn’t have a day to binge on all the food I miss out on. Some people prefer a cheat meal once a week. It just depends on your personal preference.
Music: Music is a key component of my workouts. It helps motivate me, and get me in the zone for my workout. While it’s not a necessity, it definitely helps take me to another level on some days, especially on days where I don’t really feel like going to the gym. Some people like to listen to podcasts or watch TV shows while they exercise, but I’ve never been one of those people. When I’m exercising, I like to listen to intense, high energy music. I would definitely recommend intense, high energy music if you’re feeling sluggish in the gym.
Practicing good health behaviors is a tough task, so it’s important to make it as easy for yourself as possible. These tips will help you look at exercising/eating healthy as an achievement, instead of a punishment. All of these things can also help you reach your fitness goals in the short term, as well as the long term.
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