Keeping Consistent at all Cost!

Many researchers say that it takes 21 days to create a new habit. For some reason, this statement just doesn't seem to apply to the fitness industry! I have seen many enthusiastic people join the gym at the beginning of the new year and workout like they have never worked out before, for one month, and then quit all exercise for 9 months! Then they come back to see me again, right before the next new year, and tell me "This time, I am serious, and I am really going to get in shape!" Then they proceed to do it all over again!

Everyone wants to see the results that staying steady produces. However, most people are not willing to put forth the effort of staying steady when it is inconvenient. Usually, most people cut out their workouts when life suddenly throws them a curve ball! Unfortunately, it is how we handle the 'curve balls' of life that truly defines our life! Will you stay the course or become derailed?

I have noticed 3 "consistent themes" about people who get completely derailed from their fitness plans when a curve ball is thrown.

1) They aren't consistently exercising enough to see the results of their efforts

2) They usually don't consistently keep track of their progress (diet log/workout log)

3) They tend not to be consistently intense enough with their workouts to really see a change

First Point) Many people believe that exercising (cardiovascular exercise especially) three times/week is enough to create weight loss results. I hate to be the bearer of bad news (well, okay that's a lie! :), but for most people, three times/week is just enough to keep you where you are.....frustrated! Unless you have a very fast acting metabolism and/or really good genetics, three times/week with cardiovascular exercise will usually not produce much weight loss, if that's your goal. It usually takes 5-6 days/week of cardiovascular exercise, for a minimum of 30 minutes, with a heart rate 80% MHR, for consistent weight loss to occur (that is, as long as you're not over-consuming calories either).

Second Point) If you are truly serious about getting results from your exercise and dieting efforts, having a journal is your greatest asset! It is SO hard to know where you are going unless you have been keeping track. Your journal is your personal guide to weight loss (or weight gain) if that is your goal. By keeping track, you become a great student of yourself! You will learn what types of foods help you and what types of foods hinder you. Also, in the weight room, you will see what exercises are really making you stronger and which ones you really need to work on more. Also, by keeping track, you can see over a long period just how much progress you have really made.

I have workout journals that go back 6 years! Whenever I have a down day and am feeling really bad about the workout I did, I just open up that old journal and see just how far I have come! It's amazing how much stronger you can become over that much time when you are consistent! If you are not currently keeping track of your workouts and/or diet, you need to start right away! Well, that is, if you want to see real results from your efforts!

Third Point) Workout intensity is what truly defines a "workout"! You actually have to push yourself.....hard! And yes, sweat! Or, you can keep using the gym as a social club and wonder why you don't see results!

Not to be a complete jerk, but it takes effort and consistent effort, at that. I wish I could workout really hard for one day and take the rest of the week off, but that's not how it works! It's that really hard effort, as often and consistent as possible. That's what creates change in our bodies! If you aren't happy with how your body is feeling or looking right now, then change it! But realize, change is painful! Learn to enjoy the pain of change and you can have a stellar looking/feeling physique! Consistent intensity brings about consistent change.

Personally speaking, I really like the results that working out consistently produces. When life throws me a curve ball, I try to manage the best that I can to stay on track with my fitness goals along with all the other goals that I have for life (in order of priority). If I get off course for a day or two, I try as hard as possible to get right back on track as soon as I am able.

When the results start to occur, your will to stay the course will be much firmer as well! Personally speaking, if I was going to a gym, that was more like a social club (because I wasn't working out hard enough), three times/week, and then the boss asked me to work late the day I was planning to go to the gym, then I guess I would decide to work late and skip the gym as well. However, when I know I can create results from the workouts that I do, I would make every effort to make it to that workout, no matter what (barring medical emergencies for myself or my family)!

Your consistency makes all the difference! Make your goals count and do the work when it is not fun! That way, you will actually see the fruits of your labor!

"We continually remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ." 1 Thessalonians 1:3 (NIV)