1. Make Fitness a Priority and Readjust Your Mind-Set
Everyone complains about time limitations. People justify not working out or eating healthy by saying, “I don’t have time.” If this is the case, you have to make time. It’s not that hard to do. Think of fi tness as a priority, something that you must fi t in, like going to work, eating, sleeping, or even using the bathroom.
It should be that much of a staple. Everyone has 24 hours in a day. That’s lot of time. What matters is how you fi ll those hours. Take a moment to list all of the things you’re doing now that you make time for and ask yourself how important they are to you and your happiness. Are they more important than improving your health and getting the body you want? More important than feeling better? When I used this simple technique, I couldn’t believe how many ridiculous, habitual things I was unknowingly fi lling my days with and putting ahead of my fi tness pursuits.
To further solidify your commitment to improving your body, take a page out of Oprah’s book. She wrote a contract with herself. I didn’t go that far. I just wrote down my short-term and long-term goals as well as what I to do to accomplish them. Writing things down just makes them seem more real.
2. Make It Real: Give Yourself Something Tangible to Focus On
The fact that you’re holding this book in your hands is a great start, both mentally and physically, to making fi tness a permanent part of your life. Mentally, it’s something you can see, feel, and touch, and it represents your commitment to putting ideas into practice. Most of us have amazing thoughts every day, but only a select few ever act on them. You’ll notice those few are usually the most successful.
Physically, Fitness Made Simple provides the exact time-conserving workout routine and nutritional meal plan thousands of women and men, including myself, have used to attain their fat-burning and lean musclebuilding goals. I’ve been told it’s like having a personal trainer on hand 24 hours a day providing you with the complete blueprint for creating a toned, defi ned physique. In just eight weeks this program helped me develop the tight six-pack of abs I’d always wanted but never was able to see before, despite years of trying.
This book isn’t the only way to make your goals tangible, of course. Joining a gym or buying inexpensive home exercise equipment like free weights and a bench are two more ways you can show commitment to your goal.
3. Take Photos
No matter how out of shape you think you are, take a “before” photo prior to beginning your workout regimen and additional snapshots every two weeks until you reach your goal. This practice can be nerve-racking, but nothing beats it when it comes to keeping your mind on your goal. It provides
a starting point and biweekly reminders of your progress. I fi nd it diffi cult to notice improvements on a day-to-day basis, which wreaks havoc on my motivation. When I compare periodic photos and notice the benefi ts of my efforts, however, I feel much more satisfi ed and strengthen my resolve.
4. Practice Nutritional Planning
“Good eating” takes no more time than “bad eating,” but it does require a small—and I emphasize small—amount of planning. This is why I suggest taking a few minutes one day and writing down all the foods you want to keep in your nutrition plan and then shopping for them one day each week. I also think it’s helpful to cook one day a week and refrigerate or freeze some meals for later in the week.
For instance, since I love bulk discount stores like Costco and Sam’s Club, I get the jumbo chicken breast packages and cook two of them on Sundays, storing serving-size portions of the tasty morsels in my refrigerator for use throughout the week. When needed I take them out, add some brown rice or a sweet potato (previously cooked) and/or vegetables, pack this nutritious meal in a plastic container, and carry it with me to eat later in the day. This practice benefi ts both my muscle defi nition and my wallet when compared to the often pricey, sugarladen, and saturated-fat-fi lled fast-food fi xes I might have succumbed to.
Speaking of fast food, nowadays it can be a help rather than a hindrance in keeping our physiques lean and muscular. Just select healthy alternatives. As stated earlier, most major franchises offer low-fat fare, and it doesn’t take any more time to select the chicken breast salad combo over the bacon double cheeseburger or to opt for the chicken soft taco with sauce on the side instead of the deep-fried cheese tortilla. You can also carry convenient protein powders, meal replacements, and nutrition bars with you so you don’t fall victim to fast-food cravings. If you just think about what you’re putting into your mouth, eating on the go doesn’t have to translate into eating badly.
Planning what you want to eat and making smart choices when you’re eating out gives you control—and control will help you get the body you’ve been dreaming of.
5. Make Good Eating the Rule and Cheating the Exception I said it before and it bears repeating: as long as you eat “clean” by following your FMS nutrition plan the majority of the time, the truth is that one day of indulgence in most cases will have no lasting visible impact on the gains you’ve made over several weeks of good days.
6. Don’t Be Too Hard on Yourself
No one eats perfectly all the time, so don’t give up if you have a bad meal, a bad day, even a bad week. The same is true with exercise. There are going to be days when you may not feel like doing your A.M. cardio workout or lifting weights later. If that happens and you miss a day, don’t give up and tell yourself it’s hopeless. Just try to make progress the next day.
Once again, keep in mind that the fi rst few weeks of anything new can be diffi cult. You’re trying to change a lifetime of habits, and it can’t be done in a single day. It’s crucial to look at your new fi tness lifestyle as just that—a lifestyle. Trust that you are taking control of your life and changing it for the better. Look to the future with a sense of eagerness and excitement!
Speaking of fast food, nowadays it can be a help rather than a hindrance in keeping our physiques lean and muscular. Just select healthy alternatives. As stated earlier, most major franchises offer low-fat fare, and it doesn’t take any more time to select the chicken breast salad combo over the bacon double cheeseburger or to opt for the chicken soft taco with sauce on the side instead of the deep-fried cheese tortilla. You can also carry convenient protein powders, meal replacements, and nutrition bars with you so you don’t fall victim to fast-food cravings. If you just think about what you’re putting into your mouth, eating on the go doesn’t have to translate into eating badly.
Planning what you want to eat and making smart choices when you’re eating out gives you control—and control will help you get the body you’ve been dreaming of.
5. Make Good Eating the Rule and Cheating the Exception I said it before and it bears repeating: as long as you eat “clean” by following your FMS nutrition plan the majority of the time, the truth is that one day of indulgence in most cases will have no lasting visible impact on the gains you’ve made over several weeks of good days.
6. Don’t Be Too Hard on Yourself
No one eats perfectly all the time, so don’t give up if you have a bad meal, a bad day, even a bad week. The same is true with exercise. There are going to be days when you may not feel like doing your A.M. cardio workout or lifting weights later. If that happens and you miss a day, don’t give up and tell yourself it’s hopeless. Just try to make progress the next day.
Once again, keep in mind that the fi rst few weeks of anything new can be diffi cult. You’re trying to change a lifetime of habits, and it can’t be done in a single day. It’s crucial to look at your new fi tness lifestyle as just that—a lifestyle. Trust that you are taking control of your life and changing it for the better. Look to the future with a sense of eagerness and excitement!
