Jane B. was like many of my new fat loss program clients. She had tried and failed, tried and failed, and tried again to stick to traditional long, slow cardio programs that had her in the gym for 90 minutes 5-6 days per week.
But it just wasn’t do-able. She had a busy life, and by the time she got to the gym, got changed, did her workout, and got home, she was spending over 10 hours per week dedicated to fat loss.
She was ready to give up her dream of getting fit, losing her belly fat and weighing less simply because she could not stick to her weight loss plan. And it’s not really her fault (or your fault) if some fitness magazine tries to tell you to fit in an 8 hour weight loss program into 3 hours of spare time, is it?
So what you need to do is switch to short, burst workouts, including resistance training supersets and interval training. But even once you do that and save a lot of time, we all still need some tricks to help us stick to our diet and workouts.
I recently surveyed all my friends on Twitter and they were nice enough to give me these 5 tips to help you stick to your weight loss plan.
#1 – Plan Your Workouts & Diet
Having a plan is one of the most important keys to successful fat loss, especially if you are a beginner.
People who get results in the gym have a written plan/a structured program designed by a professional telling them how many sets and reps to use for each exercise, how long to rest, and every single minute in the gym is planned for.
The same goes for nutrition. Every meal should be planned in advance with nothing is left to chance. If things were left up to “spur of the moment” decision making, we’d blow it every time taking the easy way out.
Spend time at the end of each week planning your upcoming week’s meals and workout schedule. Plan as early as possible and for as long as possible, planning out your 4-week programs and 12 week transformation plan.
#2 – Keep Track of Your Diet & Workouts
Use a food journal and workout log to track what you do. This is incredibly important for identifying what works for you and what doesn’t. You can look back and see which workout gave you the best results or which food in your diet stops you from losing fat.
You’ll discover shocking new insights about your true dietary habits when you keep a food journal and record everything you eat. When you do this, there’s no hiding from the truth! It will motivate you to stick to your plan better than ever.
#3 – Review Your Progress On a Regular Basis
It’s one thing to record all that info, but you must also review this information and take progress measurements on a frequent basis. Get your body fat percentage measured by a professional or simply take your hip, waist, belly, and limb circumferences with a tape measure so that you can track your progress and inspire you to stick to your plan.
#4 – Set Specific Goals (Long-Term & Short-Term)
I insist that every new client and Turbulence Training user set at least 3 long-term and short-term goals, and I make darn sure they are as specific as possible. Set goals, review them on a regular basis, and visualize yourself reaching those goals. Pro athletes do this, and so should you!
#5 – Get Social Support & Accountability from Others
Sick of me saying this yet? I hope not, so here it goes again…
“Social support is the #1 factor in a successful fat loss program.”
You simply can’t do it all on your own. You must hang around positive people who support your efforts, but also hold you accountable. So get on Twitter, start posting your meals, and connect with other people who are losing fat. These folks, from all around the world, are your best bet to stick to your weight loss plan.
So those are the 5 tips that will help you stick to your fat loss program for at least another day, if not your entire life.
If you want more motivation, inspiration, and support, follow me at www.TurbulenceTwitter.com. As Jane B. once said, “I must say that the messages I receive from you every day are so motivational and have really helped me stick with the program. Keep it up!”
Thanks Jane, and you know what, here’s one more for the road. Recently, one of my friends on Twitter recently sent me a message and said they often need a kick in the butt from someone to get out there and take action on their workouts.
So listen, consider this message your KICK IN THE BUTT!
Now get out there and crank some tunes and do that workout!
And let us know on Twitter if you need more support!
Helping you lose fat fast,
Craig Ballantyne, CSCS, MS
Click here to get support on Twitter