ACCOUNTABILITY IS THE KEY
This is one of the numerous benefits of using a personal trainer, a coach, or a financial adviser. These people keep you accountable on a regular basis.
If you prefer, you can keep yourself accountable by utilizing a win-list. Basically create a list of the items you need to do daily and weekly to get to your goals. Then every night, check off the actions you successfully accomplished.
For the simple things, just make sure you stay on top of them until they are automatic. It should be an easy check-list. You can check it, cross it out, blow it up, whatever fun action you want to take to your items.
DECIDE ON A COURSE OF ACTION AND STAY WITH IT
Treat your training and nutrition program like an experiment: “If I eat 1,800 calories and work out three times per week and walk four times per week, how much leaner will I get?” You have to stay consistent to receive accurate feedback. You are learning about your body and can’t fail here. You just make a plan, carry out the plan, record results, and adjust as necessary. It is a pleasurable experience.
You will learn that just making the plan will excite you. It’s almost like preparing for a vacation: Half of the fun is in the anticipation as you get ready. Once your plan is set, you will be burning to do your actions listed on your sheet of paper or on your computer screen.
TRACK RESULTS AND ADJUST AS NECESSARY
You have options to choose from as part of your tracking system. The more options you use, the better. What gets measured gets better. If you don’t measure it, how do you know if you are going in the right direction?
1. Every month, take new pictures. Simply have a friend or significant other take a few shots from the front, back, and sides of you in your bathing suit. You can take pictures both flexed and relaxed; just be sure to wear the same clothes and use the same lighting and location each time you take pictures.
2. Every 2 weeks, take some measurements. Using measuring tape, measure your calves, thighs, hips, waist, chest, upper arm, and neck. Use the same spot for each body part every time and measure with a consistent amount of tightness.
3. Every week, weigh yourself. If your goal is fat loss and you take in fewer calories than you consume, you should see a steady decline in body fat and weight. Water levels will make a difference. The best method is to take your weight first thing in the morning wearing exactly the same clothes (or naked) every time. If you had a high sodium intake the day before, you may retain some water and extra weight. Do not worry about slight fluctuations. Look for an overall pattern in weight.
4. Every month, get a body composition test done. You have several options:
* Ask for one at your health club (the personal trainers should hook you up with a free one).
* You can use a home body-fat scale or caliper tester.
* Get hydrostatically weighed like the pros do. This is the most expensive but accurate way. Yes, you will feel like a fish being thrown on a scale, but the numbers will give you some great feedback. For the most accurate feedback, the key is to stick with the same method used by the same person.
REMEMBER: Every large accomplishment involves a series of simple action steps taken on a consistent basis.
World Super Heavyweight Kickboxing Champion Jason Scott Johnson is the author of the newly released book, Re-Create Yourself: How to Get Lean and Stay Lean. He has also created a video fitness series, Turn Your Resolution into Reality. He is offering a free video download of the first DVD in the series to help people really start on the road to fitness and stay on it. To get your free video click here