Benjamin Franklin supposedly once said, “If you fail to plan, you are planning to fail.”
Sir Winston Churchill is credited with another, often repeated, saying: “Those who fail to learn from the past are doomed to repeat it.”
It is no secret that not only in fitness but many areas of our life that effective planning will ensure a better outcome. After years of training people, we have seen those who plan in and around their fitness goals will not only achieve their fitness goals but maintain them long after they have been with us.
Below we have set out some tips and tricks to help you with your 28 Day Challenge.
DEVELOP A ROUTINE – A routine is a sure way of keeping yourself organised! This method makes it easier to adapt to those unexpected occurrences life throws at us! When it comes to your training all you need is simply an hour out of your day (travel time included). Life has a tendency of throwing obstacles in our way, so it’s up to ourselves to devise a routine that’ll take these intrusions into consideration! For example, training first thing in the morning has proven to be the most effective approach to training. Getting your training out of the way for the day, allowing the remainder of the day to be work, enjoyment and an opportunity to organise and prepare for the following day! The more organised you are, the more successful you will be!
WARM-UP / COOL DOWN – This is highly IMPORTANT! If it’s your first time partaking in strenuous exercise, or you’re simply jumping back into things after a long break, you’ll realise that the first few weeks are the hardest to adapt to! You’re going to experience DOMS (delayed onset muscle soreness) which can be quite difficult to deal with at first as this makes it quite tough to go about your daily routine without the struggle!
Hence, the importance of warming up and cooling down! Get yourself on the treadmill or rower, foam roll and perform some dynamic stretches prior to your session to warm the body up for exercise! this process reduces the risk of injury during strenuous exercise. Once you’ve finished your session, take 5-10 minutes out of your day to stretch afterward! This’ll improve muscle recovery and kick those DOMS a lot sooner rather than later!
NUTRITION AND PREPARATION – Your training is the ‘tip of the iceberg’ when it comes to progress. Your nutrition is highly important when it comes to putting on muscle or losing fat! Food shopping DOESN’T have to be expensive! It’s very affordable and for the average person, it will save you a lot of money. If your lifestyle consists of buying those 2-3 coffees each day, grabbing a snack or a big lunch each day during work, then buying take out for dinner because you didn’t have anything sorted at home. Then getting yourself organised and devising a nutrition plan will benefit your progress AND your finances!
Referring to our 1st point, developing a routine and staying organised can be so empowering! Be in control of those 24 hours! This can make a massive difference in getting from A to B. So, take a moment to evaluate a plan and work through the process of trial and error. Try shopping at different stores to find better discounts, figure out which approach to cooking and preparing works best for you and stick to that! If it works, then implement that time and process into your routine! This step is vital for nourishing your body with all the necessary Protein, Carbohydrates and Fats specific to your goal!
Remember; Results are made in the kitchen AS WELL as the gym!
WRITE IT DOWN – Amongst the many resources, you’ll receive upon joining our movement, one that will prove to be more effective than most is our Rezolution Planner. The best results we’ve seen throughout our challenges are from those who have utilised our planner because it works!
Think SMART, train SMART! Now let’s address the acronym of S.M.A.R.T;
If you can delve into the true reason ‘why’ behind your goals, then you’re more likely to achieve that. Your reason ‘why’ needs to be far stronger than any obstacle you face. Your resolve will be tested, but if you really want the results then you WILL prevail every time!
In order to address our ‘why’, let’s break things down and figure that out.
SPECIFIC – what is the specificity of your goal? Perhaps you want to lose weight that you’ve been struggling with for quite some time? Well, let’s delve into that. Think about how much you would like to lose, is it 5kg? maybe 20kg? Do you want to get that beach body you’ve always dreamt of, or perhaps you want to feel comfortable in your own skin?
If you want this to work, you need to realise just how badly you want this, and how much it means to you to achieve this goal!
MEASURABLE – Now that we’ve addressed the specificity of our goal, what is your method of tracking this progress? Can it be tracked? If not, then go back and reevaluate the specifics of your goal. You’ll want something you can measure over time to monitor your progress. Whether that’s through body fat and lean mass percentage, fitness testing (endurance and strength), or flexibility/mobility testing.
ACHIEVABLE – Can it be achieved? Assess your goal and understand that it needs to be possible. Setting small goals can be more effective than setting one big, end goal. This gives you a process to follow to eventually reach that goal over time. For example; can you get to the gym 5 days per week? will you stick to your deficit/surplus every day of the week?
Work on taking things one step at a time, try to get into the gym one extra day each week. Work on sticking to your diet the best you can from Monday to Friday and taking things easy on the weekends.
If this means you’ll stick to your plan over time then so be it. It doesn’t have to be an ‘all in or all out’ approach. Patience is key to progress.
REALISTIC – Setting realistic expectations of oneself, not expecting to observe the progress within an unrealistic time frame. Be sensible and balanced about the specificity of your goal.
TIME – Firstly, let’s address what it is you plan on doing in that 1 hour at the gym. Is your training specific to your goals? Ensure you have a structured approach, use your time wisely. Finally, lay out a realistic timeframe for the success of your goal. For example, say you wanted to lose 10kg of body fat, this cannot be done in 4 weeks. Remember; it didn’t take 4 weeks to get to where you are right now, so it’s not going to take 4 weeks to reverse what has been done. Progress is a slow process, but with a well-structured plan, realistic time frames and determination you WILL reach your goals!