Consider every shortcut you've ever taken - how many were meticulously thought out?  For many of us, seeking the quickest route is instinctual, whether to alleviate pain or ensure progress to the next step. But the question is, are we truly getting there?

Discussing exercise and nutrition recently with a colleague, he shared an anecdote about a client who asked, "What exercise can get rid of this?" referring to the universal concern of belly fat. The issue with that question, did not lie with the premise, but in the desire for a workaround, a shortcut, to get straight to the problem area without any consideration for anything else.
 
Now, if I were to ask you, "What can get rid of fat from your belly?". You could rattle off a list of different things to try, which all will work, but require one key ingredient above all else. As a forty year old, just finishing playing competitive soccer, I can promise you it was not the one hip workout, or sprint training protocol which got me to keep playing until this point. One more question, well set of questions. What is the thing you are best at? What makes you so good at this thing? What did it takes for you to become this good at it? And, somewhere in there you will say practice, perseverance, and even if you did not, I will...

#3 Consistency
 
Achieving weight loss requires consistent exercise and nutritional discipline. Fitness demands regular challenges to your body for it to adapt to the pressure. Toning up, especially, requires consistent and repeated effort. Muscles will not adapt unless stress has been applied to it. Our bodies are remarkable machines, but if we don't demand anything of them, they'll remain as we ask them to be or worse, regress.
 
Now, the real question arises: How do we remain consistent? Below are some strategies that have worked for both me and my clients:
 

1. Recognize from the outset that life will throw obstacles in your path: Understand that this doesn't negate your ability to stay consistent; it may require you to adjust your expectations under different conditions. Having contingencies in place or practicing patience and self-forgiveness, without excuses, will be your saving grace.
2. Document your activities and results: Track yourself until it becomes second nature. Life is busy and unpredictable; don't assume you're above keeping track to ensure compliance with your intended plans. Some actions become second nature easily due to other characteristics, while others need some tracking and accountability before it is stored as an automatic behavioural response.
3. Keep your goal in mind: Going to the gym to lose weight differs significantly from waking up early each morning to burn 300 calories, ensuring you've burned the expected daily energy you have worked out will continue the positive trend in body fat composition you are aiming for. Or for my sportspeople, the kms will not matter if they are not attributing to something more. Knowing your 5 interval laps you are waking up for this morning will increase your endurance of the distance, and the shorter breaks are going to make sure when you reach those hills or hit the intense part of the match you will be able to keep going, or out work your opponent. Your WHY makes a big difference, keep if front of mind.
4. Break your goals into smaller parts: Be kind to yourself; make your goals challenging to work towards, but keep the steps small enough to keep them achievable in a reasonable time frame. For example, running 3kms each day might be your goal, but you may need to start by walking the 3kms every day, before running parts, and then progressing to your full run. Along the way remember their will be other things that will need attention to make you better for each run attempt, and all of it will add up to make your habit stick. 

I could crack a whip over your back each morning, but neither of us wants that. You're reading this article because you aspire to be better. Think long term; consistency doesn't have an expiry date or a peak period of usefulness. It is the most valuable of the 5 Principles and will have the most profound effect across all 5 Elements. When you are not being consistent with behaviours towards your intended goals, imagine what behaviours you are taking part in, and what there outcomes will be.  

Remaining consistent is not without its challenges, and life unpredictably may throw obstacles our way. Yet, by acknowledging these hurdles, adjusting expectations, we can apply the above strategies with less pressure knowing we have a bigger picture, small steps to work on, ways to track that progress, and contingencies to get me there when things get tough.

The pursuit for spot reduction or a rapid solutions to specific concerns may be instinctive, but the reality is that sustainable change requires unwavering commitment long term which you have more control over than you think. The five principles we follow, with consistency at their core, emphasize the importance of steady progress over time, in a way that works for you. Whether aiming for weight loss, improved fitness, or just toning up, the key lies in repeatedly challenging ourselves each day, week, month and year to stay true to our chosen path.

If you want help to make real positive changes, take your first step by joining my current challenge, 4 Weeks to strong, fit and nimble. You won't be disappointed!

Be Better to Get Better!

Coach Brian

Follow for more on...

Instagram | Facebook