Many factors should be considered if you are experiencing slow, or what even may seem to be no progress, when working towards fitness goals. These factors can include medical conditions that can have a significant impact on weight loss, muscle building and energy levels. Some may even require help from medical professionals. But these challenges (as hard as they can be) can be addressed and in many cases, overcome.
For those who do not have a medical condition, yet are still struggling for results, there could be another culprit sabotaging your fitness goals. A culprit much subtler, but ever so damaging. It may be hindering your progress more than you think and it may come as a surprise. The culprit may, in fact, be you.
Setting short term, obtainable goals is a strategy that works. Many fitness professionals, as well as fitness enthusiasts, incorporate them into their program. These goals are usually designed around creating healthy habits or weight, BMI and measurement changes. They are meant to inspire progress that is obtainable and encouraging you to keep going. Unfortunately, sometimes the success of the short-term goal can derail us from reaching the finish line. Many unwittingly enter what we call a “self-sabotaging cycle”.
Self-sabotage cycles look like this:
You work hard with full commitment and achieve a short-term goal.
You become excited about your accomplishment because it feels dang good.
Still on that high, you start justifying more frequent indulgences. Food & drink choices start slipping, scheduled exercises are skipped and old habits are once again creeping in.
In other words, you unintentionally lose sight of your end goal. Your mind shifts away from the commitment and intensity that earned the success – and towards a “long term” celebration of the “short term” victory.
These unintended and sometimes even unnoticed breaks can not only result in plateaus but can even undo much of the work you have put in. It is discouraging to see the scale go back up or the measuring tape not cinch in as tight. One starts thinking “I’m broken”, “this fitness thing is too hard”, “I can’t lose weight”, “this regime doesn’t work” – forgetting it worked fine before you fell off the commitment wagon.
If you recognize yourself as a self-saboteur, there’s some good news. Everyone has done this. And we mean everyone. As trainers, we see all walks of life. We come in and out of circles of seasoned athletes, professional bodybuilders, stay at home moms, middle aged dads, teenagers, adolescents and even the elderly. Everyone takes breaks. The key is recognizing when it is happening - before you plateau or back slide.
How to Combat Self-Sabotaging Behavior
Successfully implementing healthy habits, changes in body fat percentage, improvement in body mass – all good things. You should feel proud. Rewarding yourself is a great way to stay on track and keep the stamina to continue. These rewards are meant to let you know you are doing a good job – keep it up! However, you don’t want a cheat meal to become a weekend of naughty food - or a week, or two, or three.
So, if you have found yourself in a funk and are ready to get back in the driver’s seat, here are 10 excellent tips to get you back on the fitness track!
1. Why food? Consider rewarding yourself with the purchase of a new outfit, an album you’ve had your eye on or a concert coming to town. Milestone rewards don’t have to be food. In fact, a personal favorite of mine is to purchase a new workout outfit or shoes.
2. Take a night out on the town! If you do decide to celebrate with food, cheat meals are awesome at your favorite restaurant. Rather than buying foods that should not be in your home, take a trip out and let someone else worry about the cooking and clean up.
3. Invite your friends! If your meal is a homecooked favorite, only purchase the foods for that meal. Invite friends over to enjoy it with you, and minimize left overs.
4. Schedule your time. If you have an extended time away from the gym for a vacation, family or work related issues, set an alarm on your phone for the day before you can be back in the gym. This reminder helps you schedule your day and prepare to get back to work.
5. The buddy system. Workout buddies can be amazing tools to keep you accountable. Get a reliable work out partner who has similar fitness goals. It’s hard to lay in bed or sit on a couch when someone is waiting for you.
6. Do not celebrate with an old habit. For instance, if you had trouble quitting soda, do not celebrate with a soda. If your vice is sugar, do not celebrate with a cupcake.
7. Keep your commitments to yourself. Pat yourself on the back. Do not forget why you started and where you are going.
8. Be Stubborn. No one can do this for you. Do not think for a second that returning to old habits will produce different results. Be stubborn and refuse to let yourself back slide. This type of mind set can do a great deal to keep you moving towards your goals.
9. Mentor a friend. As you continue in your fitness journey, chances are friends, family and co-workers will start to notice. Share what you’ve learned. Invite them to join you. As your circle grows with people interested in getting healthy, your own fitness lifestyle becomes easier.
10. Remember – This is your lifestyle, not a diet. Once this concept really takes hold, you are less likely to self-sabotage with over indulgence of food and sedentary activities. You are no longer obsessed with the number on the scale or the measuring tape – therefore, there is no reason to get lackadaisical (or discouraged) with your goals. You are eating right and exercising regardless, because you love yourself and you want to take care of your body.
These strategies have helped many individuals avoid the pitfalls of self-sabotage and get back on the fitness track. You do not want to go backwards. No one does. It can be very disheartening. Be proud when you accomplish your short-term goals and be thankful to have achieved them, but do not loose focus. You are worth every ounce of effort. You can do this. You really can.
https://www.propushfitness.com/single-post/2017/03/25/10-Tips-to-Get-Back-on-the-Fitness-Track
