The Reason you’re not getting results

 

The Reason you’re not getting results…….

Are you wanting a Miracle innovation to answer your Body Goal prayers and give you that vital piece of information that will give you amazing results overnight?

Well you’re not going to find it here! I’m sorry but I’m not going to tell you any well-kept magical secret that will give you a 6 pack in a week or make you drop a stone overnight, but please read on as the answer is here……

Clever marketing campaigns of the latest Training equipment, Supplements, Superfoods and new Diet trends may tell you otherwise (don’t believe it!). Unfortunately, the same programme won’t work for everyone, even if their Goals are exactly the same.  Even the ‘Eat less, move more’ approach won’t work for everyone.

Personalised Training and Nutrition plans can help massively as you’ll be educated and motivated on how to reach your goals according to your own personal needs and circumstances, However, unless your trainer is with you 24/7 you’ll still need to put in a certain amount of effort yourself (we aren’t miracle workers!)

Many people understandingly want to achieve amazing results in the fastest time possible, so they work hard all week towards their goals – sticking to their calories, macro’s and training damn hard every day in the gym, however, it gets to the weekend and it’s a completely different story – drinking, takeaways, meals out, because they think that they deserve it after being ‘good’ all week. Maybe that’s true – but if you count the weekend as Friday, Saturday and Sunday, well that’s 43% of your week!  All the progress you’ve made Monday to Thursday can easily be cancelled out by the weekend, so although the weekend may be your reward for the week, you’re not going to see results happening very quickly no matter how much effort you put in for the other 57% of the week.  And it’s the amount of effort you put in that determines the results you’ll achieve………
It’s estimated it takes around 130 hours of Hard work to transform your body from unfit to fit. That equates to approximately 6 months of training an hour a day, 5 days a week OR (If you want faster results) 12 weeks of training 2 hours a day plus a weekend workout – and by training, I mean getting sweaty and feeling uncomfortable during your workout. On top of this you’ll need to change your eating habits so you’re feeding your body ‘good stuff’ at least 80% of the time to enable it to do its job and transform how you want it to.

The one simple change you can make that will make a BIG difference to your results is how much time and commitment you are prepared to dedicate to getting results and this will determine how soon you see the changes but, YOU CAN’T EXPECT AMAZING RESULTS WITHOUT PUTTING IN AMAZING EFFORT!!!

So, no matter how many astounding testimonials and transformation pictures companies use to tell you that their product is the Magical Miracle that you so desperately need, the actual magic comes from YOU. So don’t waste your money on the latest scam, just put in the extra EFFORT!

Fitness Motivation

Motivation: A theoretical construct used to explain behaviour. It gives the reason for people’s actions, desires and needs

Motivation is something that drives you – It’s the force behind your ambition to reach your goal.  You may get a trainer, a coach, read a book or look online to educate yourself about motivation, however, to be self-motivated, it must come from within.

Your goal maybe to lose a stone, but it’s the REASON you want to lose a stone e.g. to look sexy in your summer bikini, for health reasons due to doctor’s orders, or even that you just don’t want to be a size 16 anymore. Whether it’s a positive or negative ambition, these are the underlying reasons that give you the motivation to reach your goal, not the actual weight loss itself.

Most people have a sudden burst of enthusiasm to fire up their fitness motivation initially, but its STAYING motivated to keep working towards your goal that’s often the hardest part, so you’ve got to continuously remind yourself of how good you’re going to feel in that bikini / getting the all clear from your G.P / dropping a dress size.

First and foremost, you need to believe in yourself and that you CAN achieve your goal, recognise both your positive attributes, which will help you reach your goal along with your negative attributes which may hinder your progress.

Set yourself some S.M.A.R.T (Specific, Measurable, Attainable, Realistic, Time framed) goals. A goal without a plan is just a wish and creating a plan of action of how you’re going to reach your long-term goal is essential. Set short term goals also – One day / Week / Month at a time but always keep the long-term goal in mind as the route may change along the way. Having vague goals doesn’t work, as how do you know when you’ve actually achieved them?

It also helps to create a strong image of your goals to help visualize what you’re wanting to achieve, know exactly what it is you want, your reasons for wanting it and keep these images at the forefront of your mind on a daily basis (I have a goals photo gallery on my phone which I go through daily to Motivate me to work hard towards achieving them).

Surround yourself with positive, supportive and like-minded people that will help keep you on track and moving in the right direction – there is nothing more likely to distract you from your plan than a negative person who saboteurs your efforts along the way. There are also great benefits to your own motivation if you help motivate somebody else along the way, so having a motivational buddy / mentor can help.

It’s also important to reward yourself along each small step of the way, recognise your progress and focus on how far you’ve already come rather than how far you have to go. This is particularly important on those weeks that you may not have achieved what you had wanted to and feel like giving up e.g. You may have not lost the 2lb you were wanting to but if you’ve already lost 10lb in previous weeks you’re still nearer to your goal than you were when you first started. Learning how to cope when things don’t go to plan is probably the hardest part of keeping motivated, but is also the most important skill to learn to keep on track and not give up just because of one bad week.

Motivation tips:

  • Take it one day at a time
  • Surround yourself with positivity
  • Create a Vision board
  • Make S.M.A.R.T Goals
  • Reward yourself
  • Believe in yourself
  • Recognise your progress
  • Visualize accomplishing your goals

The Importance of Sleep

Getting enough Sleep is just as important for your Health as Exercise and Good Nutrition.

Sleep deprivation can not only lead to a higher risk of chronic health problems like high blood pressure, heart disease, kidney disease, diabetes and stroke, but it also plays a vital role in any fitness and weightloss goals you may have.

For example, if your goal is to lose weight, lack of Sleep can cause your cortisol levels to rise – this is the stress hormone that is frequently associated with fat gain and activates your brain to feel hungry which can affect your diet and eating habits. .

If you’re wanting to gain muscle, not getting enough Sleep decreases protein synthesis (your body’s ability to make muscle) and can lead to a higher risk of injuries as your recovery from exercise is also impacted – without enough quality sleep, your body cannot fully recover.

To be able to train at your optimum fitness level, its also very important as while you are asleep, your body is busy recharging and gives your mind and body the rest it needs to perform at it’s best.

While sleep requirements vary from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best.

Time to dim those lights, switch off your phone, snuggle into a cosy bed and get some zzzzzzzz………