In our past discussions to starting a fitness journey, we touched upon 6 important concepts to consider; planning to succeed, getting a buddy, eating to feed the body, dressing for success, staying focused and being realistic.
Today, let’s get real.
You can do it. Anyone can do it. But deciding on how to get there will depend on you. Set small goals. Depending on your weight loss needs, 1-2 pounds weight a week is healthy. Set your sites on fat loss and not on the scale. Measure yourself before your journey and every 5-6 weeks after that. There will be great days of success and days of frustration. Plan for those days. Know that they will come and decide you will move past them when they do show up. NO one is perfect. But your desire to take care of yourself and live a healthy, strong life is perfect.
Many people overreach on setting goals. They determine where they want to be and expect to get there at light speed, forgetting that it takes a tug boat to successfully reach the destination safely. Unrealistic goals will cause frustration and sometimes damage to the carrier, that being you. Healthy, manageable goals will insure success and longterm results. Consulting with a fitness professional or nutritionist is a safe way to establish healthy goals.
Fat loss goals vs weight loss goals need to be put at the front of the mapping of your fitness journey. Depending on your fitness needs, weight loss will happen as you focus on fat loss. Visceral fat is one type of fat that needs to abandon ship first as it’s the fat that surrounds our organs and can build up in the arteries, which can cause all kinds of health related problems to occur.
MEASURING YOUR FAT LOSS
It’s important to track your journey of weight and fat loss. Using the scale is an easy way to see how progress is going, but it’s not the only nor the best way to see how your body is really doing. Getting a body fat test done at the beginning of your fitness journey is a great way to see where you are and where you need to go. Most tests will give you a ton of information about bone density, body fat, visceral fat, subcutaneous fat, etc. and some will even suggest a calorie range for you to target each day. It’s a good idea to re-take your body fat test every few months, sometimes more frequent if you have some other fitness goals, such as fitness events (tough mudder, bodybuilding events, marathons, etc), that you are aiming for. Two good body fat testing methods that I’ve personally used are hydrostatic weighing and DXA. These methods give you more overall information about what’s going on inside the body, versus calipers or handheld devices that just focus on measuring from the outside of the body or small sections of the body.
BE REAL ABOUT WHO YOU ARE
I’ve been dealing with fitness in some shape or form for the past 35 years. I’ve struggled with my weight and I’ve gotten super fit. But, I still am not perfect. I set high goals for myself and sometimes I reach them. I have setbacks and allow myself to take a small break occasionally. I am a perfectionist and tell myself that winners don’t quit. I know who I am and what I need to do to motivate myself and to stay accountable, but live a healthy life and enjoy it too. YOU need to figure out who you are. YOU are worth the effort it takes to be fit, strong, focused, motivational and real to the world around you. BE THAT PERSON. Don’t let anyone or anything sway you from YOUR fitness journey. You are too valuable.