In a previous video I discussed how before you even take that first step going forwards you need to Get R.E.A.L. This was discussing the quick review process you should take to ensure you have a firm platform when you are ready to go forwards and change your body.
Today I am discussing what you have to do when you do start working on your goals. That is, if you actually want to get results this time round. See below for a description if you cannot watch the video.
R.I.S.E U.P
R -Responsibility
This is where most people try and hide behind a nutrition plan, diet strategy, exercise regime or expert. The idea is to put the responsibility of results onto someone else’s system and not onto your shoulders. Though this may feel more comfortable it is not the path for results. You need to accept it is YOU who has to take charge. You may employ the strategy of a certain nutrition system, exercise plan or adhere to an advice of an expert but it is YOU who is in charge. Therefore, you can make modification as necessary and adapt based on what brings results. There is no quitting, simply feedback and plan adaptation. When you are in ownership of your plan you will also become interested in ensuring it is the right one for results.
I – Interested
Most people when they try to get in shape take only a passing interest in their goals. They quickly deicide on a certain course of action then try to provide everything for this to happen by devoting the minimum possible time to the project. The reality is any great achievement needs time to be dedicated to it and for this you must be interested. You couldn’t build a business if you were not interested in it, you would have a tough time keeping a partner if you showed no interest and likewise to get in shape you better be interested in the process. When you are interested you will be looking into what works, what needs to be changed and how other people handle these elements. You will be reading about getting in shape, watching videos and so forth. You must get engaged with this project. This comes from taking an interest in it.
S – Standards
It is time to raise your standard across the board. Quite simply you are not doing enough to get the results you want. Stop accepting where you are as ok and ask why isn’t it amazing????? Forget comparing yourself to people who are worse than you (eat worse, more lazy) ….why are you not like the people who are much better than you????
Many people suffer from being the best of a bad bunch. While this is good (you could be the worst of a bad bunch) it is time to leave the comparisons with them behind and take it to the next level. Initially this may make you feel worse when you start looking up not down. But it is liberating in the long run and as your standards rise your results will transform too.
E – Exact
Getting in shape is littered with inaccuracies. If someone followed directions like they tried to get in shape they would burn their map, close their eyes then just drive in a random direction. They would then look on in horror when things crashed and burned. To get in shape there is a road map for success and you need to keep your eyes on the road as you go. The more exact you are with your measurements the more easily you can adapt the plan and get results. It is essential you become accurate and exact about your body so progress can be seen (be it positive/ negative /or no change). Without this knowledge you will not be able to adjust your plan to ensure results happen. The more exact you become with your nutrition and exercise the more powerful data you have to develop your plan. Being exact means being accurate. When this is in place you are able to more easily listen to your intuition and thus adapt the plan more effectively.
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U – Unique
So many people hide behind their approach to get results because of one, a lack of responsibility as discussed above, and two, because they do not understand the power of individuality. Forget the science, the real world application of getting in shape is totally opposite plans can get results based on the individual. So yes, Paleo may work for you but so could being a vegetarian. Bread may need to be eliminated from the diet or maybe you can keep it. Perhaps you must exercise daily or just twice a week. The key here is listening to your intuition, this holds all of the answers you will need for getting into shape
Forget tying yourself to one school of thought, forget trying to convince others you are right or justify a behaviour to yourself when you know ultimately it has to stop….this cuts you off from your intuition. Instead, just get yourself some amazing results and use this to shut people up, as evidence you were right and as a route to feel as good as you look.
P – Patience
It doesn’t matter how fast results are going it is never fast enough for anyone!! Patience is up there as maybe the number one key trait for long term success. I have mentioned before it is a bit of a cheek to demand results within a certain time frame. Statistically speaking you should count yourself lucky if you ever achieve your goals, let alone within your magical “8 weeks” that you drew out of a hat. As discussed in “Get R.E.A.L” , most people are horrendous at judging how long it takes to get results. So patience becomes a vital trait. Forget time demands, instead tell yourself
” I am going to throw everything I have at this for as long as I have to!”
October 28th (1/13 days measured)
I haven’t really measured my food these last couple of weeks as things have been a little hectic due to day to day life here in Brazil. I am training my ass off twice a day and eating nicely. Muscle is gaining at a good rate so happy days! I shall measure some more days soon. The day below is a fat loss day so not reflective of day to day nutrition but it was the only one I measured.
Diet – Protein – 177g, Carbs – 250g, fat – 45g, calories – 2113, P: 28 % C :53% F: 18%
Exercise – 21 Weights session/ 1 Fitness / 2 Dance classes
Weight – 72.3kg Body fat – 37mm*
Supplements – None
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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. Like any body fat measurement system, as you get to low body fat levels the number become less accurate or reliable.
London – For Personal Training London please contact me. I am available for sessions in homes, private gyms or parks across London. Ben Wilson – London Personal Trainer