No matter what plan you are on, if you don’t stick with that plan you have no idea of knowing if it will work for you.

For example, say you were to start with a diet, and you want to see if that produces results for you.

You have to have at least a 90% compliance to that plan otherwise you aren’t really following that plan.

So on a weekly eating schedule, say you eat 5 times a day. That’s 35 meals a week on average. So at most 3 meals would be allowed for less than on track eating. These aren’t meals to binge eat or buffet time. They are just times that you eat controlled amounts of your favorite foods. Controlled amounts, that means 1 cookie, not one dozen or 1 box.

Making progress on your fitness program is not about being perfect, it’s about making progress!

Train hard, eat good, expect success!

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Just as you wouldn’t drive aimlessly around your city hoping that something great will happen if you just keep driving, you definitely wouldn’t just eat & exercise hoping that you are doing something right and that you will just get fit. If you don’t know what you want out of your fitness program, how do you know if you are successful. Some want to gain, most want to lose, what is it you want?

The Solution

Set goals for yourself. I’m sure you’ve heard it before, but I will tell you one more time. What do you want from your efforts. If you want to get to single digit body fat, well then great that is your goal. Of course you will want to break it down into smaller and more easily attainable goals. Say 1-2% every month until you reach the specified target. Another important thing is to track your progress with a notebook. Keep daily workout logs as well as food journals if you so desire. Doing this will bring extra motivation when you realize how far you have progressed throughout your notebook. This also keeps you from guessing how much weight you should use on each lift from week to week. Trust me on this one, this has changed the way I look at my workouts. It is easy & hardly takes any time. Just write down your numbers & whatever else in between each set.

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You are on your way home from work/school and it has been at least 4-5 hours since your last meal. You are completely starved and you can’t wait to get home and see what you have in your kitchen to eat. You get into the kitchen and your stomach is aching with hunger, so you open the fridge to see what is handy.

The first thing that you see on a shelf is a chocolate pudding snack that look so good and ready to eat. You quickly scan for a healthier substitution but all you see are raw chicken breasts. You think would I rather spend 10-15 minutes while my hunger continues and cook up a healthy meal with chicken breasts or would I like to grab that snack pack and devour it’s deliciousness right now.

You eat the pudding and now you feel a little bit weaker in your will power so next you go for the sweet role sitting on the counter. When you’re through with that you decide oh well and continue on your all out binge all because you let hunger strike.

The Solution

Keeping a satisfied stomach throughout the day can work wonders for your will power and ultimately your whole diet and fitness goals. This involves 5-7 meals spread throughout the day to keep your hunger at bay without any long stretches of hunger. Always plan ahead and don’t skip any of your meals, which could lead to a binging episode caused by severe hunger and cravings.

So simply put don’t let yourself get hungry. Eat your meals even if you are not hungry. This will guarantee that you won’t even be tempted to deviate from your planned diet. Another note to take in here is to go shopping on a completely full stomach. When you are full you will shop with your brain not with your stomach. Logically your brain will pick out all of the fitness friendly & healthy foods at the store. While if you shopped with your stomach you would end up with….well, you know.

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You are at your friends house along with several other buddies and it is getting to be time for your next meal. Your friend decides to order pizza while you are out back chatting with the others. When it arrives the pizza is set out on the counter. You come inside to a counter full of pizza and they look extremely cheesy and they are covered with all your favorite toppings.

The next thing you know you start to justify why you need this pizza and start to contemplate whether you actually should just dive right it. There is a good chance that you will cave into that temptation without any second thoughts.

The Solution

This one can be very hard to deal with. If you go throughout your day seeing what comes your way there is a good chance that something unexpected will pop up. From the previous example you might not have expected that you would be faced with an array of pizzas tormenting your will power. You need to decide at the beginning of the day that everything that you put into your mouth is going to benefit you and bring you closer to your goals.

Pre-plan what you will have throughout the day and if anything deviates from what you had already planned you can easily reject it. You don’t even have a choice to eat anything else during the day because you have already decided that you will eat healthy. Start your day off with a good breakfast and you are on your way to a healthy day.

Need some help with this? Go here: Spokane Personal Training Success