It has been a few days since my last post as things are super hectic here with the pre summer wave hitting in late June. When and why someone would start a fitness drive (alone or calling me) is always an interesting question. What changes from one day to the next to make that shift? More interestingly is the opposite side of this coin, why do most people never make a shift or do anything?
I had personal experience of this over the last couple of days. I had decided that I would bring forward my planned fat loss phase from July to the last two weeks of June. This made sense as if you have read my blog as I am always moaning about holding back on losing fat. This links to looking good in your clothes verses out of your clothes. If on the beach then looking your best is probably 2-4% less body fat than looking good in clothes (when you down in lower body fat levels regions). In other words on a beach at 7% fat you are turning heads with a ridiculous 6 pack but lower levels mean you appear smaller than when at 10% (look better in clothes). However for the average person this is a moot point as at 22% fat you look better at 18% clothed or not clothed.
The point I am slowly rambling to is on paper it was a good idea for me to throw in a fat stripping phase but for one or more reason I couldn’t quite get started. In the end I applied the foundational rule of action “Just Do It!” (even if you don’t want to do it ,or don’t feel like doing it). The key is to do something, get going then worry about the rest. Funnily enough 24 hours into it I was then enthusiastic about it. This is a much more effective way than waiting to feel enthusiastic (which may never have come) and then starting. If you read the blog on 367 exercise sessions you will remember that half of those I didn’t really want to do before hand but did them anyway…post session I felt great after almost every session!
Why You Put Off Getting in Shape
There are different reasons for putting off getting into shape and some of these include.
1) Pain of What You Have To Do
The main thing that stops most people moving is the immediate pain they picture of doing the necessary tasks. The image you strike up when doing the diet is raging hunger, the exercise routine brings up images of intense pain or feeling uncomfortable in the crowded gym. This was exactly what happened to me on my recent elimination, i was remembering last time i did a detox, where for fun i tried some very low calorie days on just juice. It was good back then as i was super focused and fuelled by the most powerful action producing emotion – Anger!
What you need to do is match your actions to your current mood. You need to do something, so if you cannot be bothered running either pick another exercise, start walking or do such a light run to you it feels like you are not running. Before long you will be in swing and surprised at the motivation that arrives from nowhere. If don’t want to eliminate a certain food group 100% then reduce by 66% or focus on adding in something to the diet instead, e.g. eating more protein, adding in juices. This will normally replace the behaviour you were trying to cut out.
Whatever is going on just ask yourself what pain are you imagining when thinking of starting?
2) Not Enough Reasons To Do It
Sometimes it is not the pain of doing the tasks but more there just doesn’t seem to be any point doing it. A lack of motivation to achieve your goal will stop anything from happening. Even the smallest hurdle will trip you up. Opposite to this is that a massive reason to do the tasks will override any pain or barrier that comes your way.
Motivation comes in two basic forms –
-The pain of not doing it and what your current/future state brings (if nothing changes)
-The pleasure of doing it and what your future state brings.
That is motivation in a basic nut shell. So if you are looking for motivation take a couple of minutes to imagine, as in picture an image of
– The current pain in your life from your body, health and fitness.
– How your life would be worse in 12 months if nothing changed now
– How great you would feel and the benefits that would come with changing yourbody, health and fitness
3) Admission of Failure In Personal “Strength”
One of the subtle reasons people do not go and get support and take that first step – calling a trainer, googling a nutritionist etc is that by doing that very first action you therefore imply or admit you have failed on your own.
Many people are using this area of their life as a test of their own personal strength. “It would be a total failure if they couldn’t do it alone”. It is a nice example of having high personal values (must do it alone) but an awful example of viewing how reality works. No professional athlete in the world gets there on their own and for most people they will stay in roughly the same shape for years. To jump to that next level something must change. In any area of your life you will do better when under good guidance than doing it alone. This is why managers exist in work. Obviously a bad manager will hinder progress, but a good coach will always produce better results than alone.
Often people set up a catch 22, where they are waiting for someone to help them get to their goals (and therefore ‘take action alone) but when push comes to shove they remember that if they make this move they would have “failed” to be strong and done it alone.
If this applies to you, you must ask yourself is this issue about getting in shape, or is it a test of your personal strength? If it is the former then there are numerous ways to get to this goal and the only question is getting there. If it is the latter, then investigate your rules and game a little further to check you can win or if it is even necessary to play.
4) Things get in the way / busy
Well certain things are rare events and an acceptable reason why you shouldn’t be moved to action, e.g. you do only move house once every few years year, or change jobs on similar frequency or get married. In these cases the “stress” period is only an acceptable excuse for the 1 or 2 weeks around that date. The rest is you are just kidding yourself you are too busy or too stressed to get it done.
Events such as divorces, break ups and bereavements are massively aided by doing the right health and fitness behaviours. So though i understand the issue i do not accept that doing nothing is the best solution.
So if “the time is just not right” or i a “couple of months” or “after we have been on holiday” is in your head. Quiet this voice down and re-read 1) – 3) as one of them is what is actually at play here.
5) Other Elements
There are other factors that could prevent things starting but the bulk is here so I shall end the day’s blog right here!!
Thursday – Wednesday
Over the last 7 days since my last blog update i recorded 4 days of eating and of course my exercise routine
Diet – Protein – 190g, Carbs – 299g, fat – 71g, calories – 2599 , % P: 29 C : 46% F: 25%
Exercise – Weights – 4 sessiona, One Track session, one jog and 3 off days
Weight – 73.8 kg average Body fat – 41.5mm*
Supplements – Protein shakes 1-2 per day
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*This is my own 10 point self measurement system, it does not correlate to body fat scores. At a guess 40mm – 8%, 50mm – 9.5%, 60mm – 11%, 70mm – 12.5%. I do not take it everyday if looking to gain muscle or maintain as it puts me off wanting to eat more. If on fat loss phase i take it daily.
** All reference to people, their goals, their jobs and even when i met them are completely distorted from the actual person/event I am talking about…this keeps their privacy but they are based on real people with real stories.
London Nutritionist- For Nutritionist Consultations in London please contact me. I am available across London.
Ben Wilson – London Nutritionist