How to CommitFeb 03, 2021
You're at a pivotal moment.
Maybe you're frustrated with the progress you've made with your goals.
Perhaps you haven't even started yet.
Truth is, what you do right now determines your future success.
Do you reboot your brain and move forward?
Or do you outright give up?
Well, here are five proven strategies to follow if you want to get leaner, stronger, and happier over the next 12 weeks.
Ever wonder why so many people try and fail, in an effort to get healthy?
When it comes to losing fat and building muscle, many unsuccessful people focus on eliminating bad habits.
"I'll stop smoking."
"No more late-night eating."
In my opinion this is a waste of time.
Instead, set goals and not resolutions.
As you'll soon see, this approach automatically sets you up for success.
A proper goal is realistic, measurable and has a deadline (which is also attainable).
Once you set your goal, you'll need an action plan.
An action plan is a fancy way of saying you'll need to follow a system of healthy habits.
So here's what your action plan might look like if your goal is to lose 12 pounds of bodyfat in 12 weeks.
And it's not rocket science and there are no actual "secrets."
1. Keep a positive mindset.
This often requires you to stay away from negative folks in your environment.
2. Drink your body weight in ounces of water per day.
If you weight 170 pounds, that's 170 ounces of water daily.
Start with half of that amount.
3. Eat 4-6 portion-controlled meals daily.
A complete meal is one lean protein and a low-energy carbohydrate.
For example, grilled chicken and sauteed garlic asparagus.
Can you eat one big meal per day?
Can you eat breakfast, lunch, and dinner?
Yes, there are many strategies that work as long as you are mindful of your calories and food choices.
4. Get eight hours of quality sleep every single night.
Deep, restorative sleep is when your cells recover from stress.
To achieve this, you'll need to schedule a realistic bedtime.
You must stick with it too.
5. Follow a structured training plan that is based on the principles of progression and overload.
This is my favorite part of the system.
You can never underestimate the power of a well-designed strength-and-conditioning program.
Versus some idiotic, randomized daily workout that eventually breaks your body.
This is the exact system Sharon and I teach within our fitness-and-nutrition coaching program.
We coach our clients from countries around the globe, virtually, and also in-person at our world-class facility.
Coach Sharon handles the nutrition part and I focus on the training and recovery bits.
Here's us attempting to look cool at a magazine photo shoot.
How to Commit
Consider what it takes to really commit to something.
To do what you say you will do even when you don't feel like it.
What does commitment actually mean?
Maybe it's commitment to improving your health.
Maybe it's commitment to being a better co-worker, friend, or spouse.
No matter what, it comes down to four things.
1. A strong desire.
Without a compelling reason, it's really hard to commit to something.
You'll need a clear and personal reason to take action.
When things get difficult (which they will) you'll need a strong desire and compelling reason to stay committed.
If you don't have that as your base, you won't stay committed.
With a strong desire and a strong "why," you are more likely to do what you say.
2. Keystone actions.
Once you have a strong desire to accomplish something, you'll need to identify the core actions that are going to get you there. These are the keystone actions.
Remember, it's what you do that counts, and there are numerous activities to accomplish a task.
However, it's important to stay focused on the keystone actions (aka "big rocks") which are the things that actually produce the greatest results.
Remember the 80/20 rule?
20% of your actions produce 80% of your results.
Don't boil the ocean. Instead focus on the big things that make the most impact.
3. Count the costs.
In any commitment, there will always be a cost.
It may be actual money, or other costs like time, loss of freedom, etc.
For example, if you have a strong desire to lose bodyfat, there's going to be costs associated with it.
You're going to have to dedicate time for exercise; however, there are proven ways to be more efficient with your workouts.
You may even have to say "no" to some social things so you have less temptation to make poor nutritional choices. Is "getting a drink" with friends moving you closer, or further away, from your goals?
And there's the cost of probably feeling a little scared or uncomfortable in the beginning.
With any commitment comes some type of cost, and you have to ask yourself, are you willing to pay the price?
4. Act on commitments, not feelings.
There will be plenty of times when you don't feel like doing the critical activities required for your desired outcome.
Things like waking up early to train or going to your coaching session after work instead of going home.
Maybe you go somewhere you really don't want to go because you know it will make your spouse happy.
It's during tough times you learn how to act on commitments, not on feelings. If not, you'll never build momentum, and learn to do things you know you need to do, regardless of how you feel.
Think about how everything applies to both fitness and life.
After that, take imperfect action and do the work.
To your success,
Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.