10 Ways To Reset Behaviours
It is a jungle of information out there. Daily our inbox is loaded with 5 tips to do this 10 ways to do that or try this miracle diet to lose weight. All of it is helpful in some way or another but the difference between getting results and not is quite simple. You have to be READY.
If there was an easy way to turn your body into a lean, mean, fighting machine I guarantee you we would have found it by now. The truth is there is not. It comes down to the right balance of nutrition, exercise, sleep, hydration and fun!!
I am not about to preach to you as you have heard it all before but what I do want to say is this. “Stop complaining about how you look and make this year different. Different because you will actually implement the things below and take control. Take control just means having direction, having a plan. Understand why you are choosing to do this and what is the pay off if you don’t. Another year will roll around and you will be in the same place or worse! Make this year the year of change.”
The tips below are not just for weight loss. You can apply them to any goal. It doesn’t matter as they all require one common denominator, EFFORT and COMMITMENT. Now that doesn’t mean 100% of the time. Work off an 80/20 rule. 80% of the time I am good and the other 20% is indulging or letting go.
Let’s get technical here for a minute. If we apply this to a 7 day week that means that 5 ½ days a week you must be good with your nutrition and training an then you can afford to have a day and ½ off. Or apply it to meals. If you have 4 meals a day over 7 days you would consume 28 meals. 20% equates to roughly 5 meals that you can afford to indulge slightly in that week!! It isn’t a lot but it can help you mentally reset your behaviors.
10 ways to reset behaviors
1. Have a plan. I feel like I have spoken these words a thousand times over the years but it is a must. Plan out when you will train, when you need to prepare meals the night before and when you will indulge. Make this plan week to week.
2. Clear out your cupboards. Get rid of all the “junk” food. Anything in a packet, biscuits, lollies, ice cream, soft drink, everything. It all must go.
3. Go shopping. Whether you do this physically or order online. One of the benefits of living in this day and age is that several companies now deliver to your door. Coles, Aussie farmers direct even your local fruit and veg store may deliver or at least have it ready for you to collect. Be sure to include gluten free or quinoa pasta, fresh veggies, herbs and berries! With so much information out there I am confident you know what to buy. If not then talk to your StudioForty6 training.
4. Work out how much water you need to take on board daily by using the formula below. This is how much you need before taking into account training or the environment. Add ½ a litre extra onto your daily intake for every 30 minutes of training. Body weight x .0333 = litres per day (i.e 65kg x .0333 = 2.2 litres rounded up).
5. Book in your training for the week. This is key to success. Aerobic Training alone will not help you loose weight if that is your goal. In fact it can have the opposite effect. You will need to add in resistance training of some sort. That is weights, swimming, Gravity, reformer Pilates or yoga to a point. This will ensure is that your body shape changes. You will increase lean muscle which will in turn keep your metabolism (the rate at which your body burns energy) high. Below is my training plan for a typical week:
Monday – Gravity session integrated with balance/core training
Tuesday – 20 minute run with 25-30 minutes on the bike riding at 80% + of my maximum heart rate.
Wednesday – Metabolic training or high intensity session includes weights.
Thursday – 20 minutes of boxing or bike with functional weights session
Friday – Rest day finishing the day with a wine!!
Saturday – x-training session
Sunday – recovery day which usually involves taking the kids for a bike ride while I walk!!
6. Share you plan with your trainer, partner or friend. It is a joint effort and you need to be accountable to someone. They need to support you and understand why this is important to you. Better still get them involved. A friend of mine decided to create a little challenge group with her friends to keep her accountable. Each day everyone has to post whether they did the challenge set. Currently we are doing push ups! Whether it is training or eating just get them on board. They will thank you for it.
7. Get enough sleep. Seriously this is so important in so many ways. Getting enough will help lower stress levels but also lose weight. Ideally we should make our rooms like a bat cave and get to sleep before 10.30pm. Our physical repair happens between 10.30pm and 2am. So if you are getting to bed later than that you are not giving your body the best chance to recover physically. Our mental repair is 2am to 6am. This is why when you have things on your mind you generally wake up in the early hours of the morning. You need to download them prior to bed!!
8. Medical Clearance. We recommend that if you have not done any training for a while that you book in for a full medical. It is always good to know where you are starting from and it may even give you added motivation to finish what you are about to start.
9. Footwear. Sound silly but your runners are very important. They wear out on the inside and through the structure before you will wear the sole out. So don’t be fooled by just looking at the outside of them. Having the correct support for the feet will reduce the likelihood of any lower leg injuries.
10. Understand portion sizes. Losing weight is simple. Energy in versus energy out. If you eat more than you burn off you will put on weight. It is that simple. If you eat well now and are not losing weight then pay attention to your portion sizes. Reduce them now by a third and see what happens.
11. Set goals. One of the biggest mistakes we notice as Personal Trainers is seeing people implement too many changes at once. Identify all the areas you can improve on and then ask yourself what can I change today without too much stress. Work on that then once you have that under control repeat the process. Patience is required. The longer the weight has been on the longer it will take to come off. Take it slowly and give it at least 3 months of implementing change for it to show. But you must be consistent. Keep moving and stick to the 80/20 rule and you will loose weight.
So there you have it…..10 key points to get you the results you are looking for. I encourage you to talk to your personal trainers about your goals for the year and work together. It can be a lonely and frustrating journey. You will have moments where you want to give up and that is normal. People who get back on track are the one who tell someone and go back to their reason for starting this journey and find a way to get back on track. Make this you.
This year is going to be a good one and you are going to succeed.
Happy planning guys!
Written by Kirsty Robbie - Founder of StudioForty6 and CHEK exercise coach.