Success with fitness, as with most things in life, comes down to mastering the basics. After three years in our new fitness business here at LAB5 there are some things we have learned that we believe apply to most people and everyone should follow.
Take these ideas to heart and you’ll reap major benefits. While most people waste time debating the endless stream of “new” workout programs and diet plans, all you really have to do is focus on these simple concepts and you’ll see results.
1. You need to commit for the long term.
Most people work out with a short-term goal in mind. We like looking at health and fitness in a different way.
- The goal is not to lose 30 pounds in the next 12 weeks. The goal is to regain your health for the rest of your life and fitness becomes a permanent part of your everyday lifestyle. Who wants to live to 100 if there is no quality in life?
- The goal is not to lift the most weight or sweat the most. The goal is to be the one who never misses a workout and become the best you.
- The goal is not to sacrifice everything to get your fastest time in next month’s race. The goal is to be faster next year than you are today. And faster two years from now than you will be next year. Monitor your long-term results!
- Ignore the short-term results. If you commit to the long-term process, the results will come anyway.Furthermore, stop acting like living a healthy life is a big deal. You can go to the studio or workout somewhere every day. That can be “normal” for you. Not a sacrifice. Not an obligation. Normal.What’s funny is that when you commit to being consistent over the long term, you end up seeing remarkable results in the short term.2. You need to set a schedule for your workouts.
Most people never workout consistently because they are always wondering when they are going to workout next.
They are always wondering:
“Will I be motivated to work out when I get home from work?”
“Will I have enough free time to exercise today?”
“Will I have enough willpower to wake up early and workout?”
In other words, most people workout when they feel motivated or inspired.
Here’s a better idea. Stop treating exercise as something to do when it’s convenient and start setting a schedule (appointment) for yourself to follow. This is what makes the difference between professionals and amateurs.
For example, we put our workouts on our schedule each Sunday for the following week and then organize our life and responsibilities around it (just like you would organize your day around your work or your meetings, etc.) We don’t hope that we’ll have some extra time to workout we make it happen!
Setting a schedule for your workouts becomes even more important when life gets crazy. There will always be occasional emergencies that prevent you from working out. It’s part of life. The problem is that most people miss one workout and before they know it, they haven’t been to the studio in weeks. But when you have a schedule for your workouts, you have a way of pulling yourself back on track as quickly as possible.
Top performers make mistakes just like everyone else. The difference is that they get back on track quicker than most. Miss your workout on Friday because you were traveling for work? Guess what? Your next training session is already scheduled for Monday at 6:30 p.m. Let your schedule govern your actions, not your level of motivation.
3. You need to focus on the best workouts for you.
Everyone is different and great results come from focus on what is important to you regarding your fitness goals. For some results are better range of motion, sculpting, balance, flexibility, toning, strength or a combination. It doesn’t matter what’s important to others its what’s important to you! Find what is important you and stick with it. Pick your workouts accordingly and they must be fun if you are going to stick with it. You can do it!
4. You need to make slow progress each week. If you want to see different results, you have to do something different than you done in the past. The definition of insanity is “doing the same thing over and over and expecting a different result.” Not going to happen! If you want to see progress each week, then you have to progress each week.
This is actually very simple to do. Add more springs each week. Add an extra reps this week. Do the same exercise, but rest for 15 seconds less between reps. Take a new class. These are all ways of changing the stimulus and forcing your body to slowly and methodically get better.
5. You need to record your workouts.
What gets measured, gets managed. If you can’t even tell us how many workouts you did with last week, how can you guarantee that you’re actually getting results?
Tracking your progress is simple: Check you visits to LAB5 online using MindBody and record in a notebook other workouts that you have completed each day.
Recording your training is especially important because it brings all of these points together.
You can look back and see how you’re making long-term progress (point #1). You can see on which dates you workout and how often you were on schedule (point #2). You can verify that you did the best workouts for you (point #3). You can see how you are slowly building up volume and developing a foundation (point #4). And you can prove that you’re making slow methodical progress each week (point #5).
What You Should Do Now:
Here are your action steps:
- Set a schedule. Days, When and where, exactly are you going to workout?
- Get a notebook and record your workouts.
- Focus on the best workouts that make you move a lot and that are fun and you enjoy.
- Find ways to measure the results that you expect!
Co-Founders LAB5 Fitness