Starting A New Diet & Workout!
Want to get fit but don’t know where to start? Well for me personally, when I started training for figure competitions, the goal was to get in shape and to be more honest to actually HAVE more of a shape. I had been under-weight most of my adult life. Or at times a version of “skinny fat†due to radical unhealthy diets and workout habits. You name the diet, I tried it. I had always desired to have an athletic appearance. My sister was a gymnast and most of my friends were in sports like soccer. I wasn’t talented athletically to save my life! I was a “band geekâ€. But I wanted to have those defined legs and sculpted quads that really showed off well. For whatever your goals are, whether to jump on stage and compete in a division of bodybuilding, or just look great in a summer bikini or at your friend’s wedding, the same basic steps apply.
What is your goal?
First off, you’ve got to address “why†you want to change and what your hoping to obtain. By now you’ve seen that quote floating around the internet, “A goal without a plan is just a wish!†It’s sad but very true. If I hadn’t started setting both short term and long term goals, then I would still be where I was both physically and mentally 5 years ago. So 1st step is set your self two kinds of goals: first, set a long term goal. Give yourself a start date, and a target completed date. Make the long term goal reasonable. To be honest, it is going to take you a month or so to even adjust to the new lifestyle, let alone begin to see the changes. Some studies have said it takes 21 days to make a change into a habit. I almost think it’s more like 30 days. So definitely make it more like 6-8 weeks. Give yourself some room for “falling off the horseâ€, because no one is perfect…and while one cheat meal may not hurt you… I know for a fact some of you will turn that cheat meal into a cheat day (No, no, no… shaking my head). Then, find dates between the two to set short term goals. For example, I just started training for my next big figure competition. I had so much fun last year competing at the Arnold Amateur, that I have made plans to go back next Spring 2020. The show is scheduled for March! Last year, I did a state level show in December, then the Arnold only a couple months later. Before that, I typically prided myself on it only taking me 8-12 weeks to get ready for stage. But over the years I learned that I had a much better physique after 16-20 weeks. That will also leave be with a little liberties around the Thanksgiving and Christmas holidays. There’s just some foods and sweets you don’t really have access to year around. But I will manage those strategically. So, I set myself a start date of 20 weeks out from March. Figure out what your goals are then write them down. Tape it to your mirror, closet door, inside a drawer you open at the office; somewhere that you are going to see it and hold yourself accountable.
Hire a professional!
Getting started can be overwhelming. So, in the beginning, hire a professional! Since I wanted to compete, I found a coach who specialized in NPC competitions. Actually, to be honest… we happened to have a fate encounter 5 years ago when she was working at a health spa. Her name is Jennifer Sedia, and she is a 2-time Ms. Olympia top 10 finalist. If you aren’t planning on stepping on stage or competing, I would still encourage you in the beginning to seek out a professional. Preferably someone who lives the lifestyle you could see yourself adopting. You’re not going to want to partner up with someone who runs the Iron Man Triathlon, if you hate running for example. Maybe later on once you find out what plan with diet and exercise works best for you (because nothing is “one size fits allâ€) then perhaps if your confident enough you can step out on your own. Having a coach or trainer is also great for having someone hold you accountable. You’re far more likely to get going and do the work if you don’t want to disappoint someone who you look up to or respect. Or pay for their time…
People have often asked me how come I don’t become a personal trainer or coach myself. For one, my schedule fits my lifestyle perfectly. Having to coach or train after work and early mornings takes a level of sacrifice and dedication I just don’t have. I also think I’d be a horrible coach because my attitude would be more aggressive/bootcamp no “B.S.†style. I have very little sympathy for people’s excuses. Now I’m not saying if you break your leg, you’re not cut a little slack… but having spent countless hours doing cardio in local gyms, I’ve heard clients tell their trainers every excuse imaginable! I get it, we are all busy… but if you want something bad enough you will find the time. It’s not a matter of your excuses, it’s a matter of your priorities. At times, I found myself having to get to the gym by 3:30am so that I could fit in my cardio and weight training before my 8-5 job, and then drive 30 minutes to the neighboring town to take pre-engineering college night courses. In fact, I separated from my husband over irreconsilable differences and moved out of the home we shared together 1 WEEK before my very first NPC Figure Competition! And let me tell you, that last week before a show, also known commonly by competitors as “Peak Weekâ€, is the most enduring to begin with, not to mention adding additional stress. I still managed to place First Place in Open Figure Division AND First Place in Novice Figure Division. I’ve battled over the years moving in and out of 3 houses, getting divorced, going back to college again, illnesses, starting over with a brand new relationship, helping care for his 2 wonderful kids, among other various reasons… and yet I still persevered. I’m living proof that it can be done!
Decide when to start?
So, what happens when you reach the start date. Well, chances are most of you reading this don’t drive cars that take off from 0 – 100mph off the line! The same is true for our bodies. Each week you are going to gradually modify your diet, and increase your strength training as well as increase your amount of cardio. By transitioning more slowly and deliberately, along with tracking your progress and journaling how you feel and what changes you’re beginning to see, you’ll grow to have a better understanding of what works for your body and what doesn’t. You will learn that certain foods may cause bloating and water retention, or that certain exercises leave you feeling too sore or stiff to make it thru the rest of your day. This is why in the beginning, working with a trained professional, they will be able to tweak your diet or workouts to best fit your lifestyle and increase your chances of overall success. I would text my coach on many occasions to let her know, hey I’m not feeling the “mind to muscle†connection on this one particular workout, or I can’t tolerate eating so much broccoli and not feel like a bloated cow by mid-day. Over the years, I have not only tracked my weight, but kept a journal and jotted down little notes about how I’m feeling that day… what I think is working, or what isn’t. And being honest with myself if I had cheats: “ate two Reese’s cups todayâ€, “quit the elliptical 10 minute earlyâ€. They may seem insignificant, but if you’re on week 5 of your goal and you still don’t see results and you start looking back at your journal and realize you consistently have been cheating yourself, then you can only blame yourself. Remember, at the end of your goal when you reach that target day, you can only point fingers at yourself for why you didn’t bring your best version of you! No one tied you to the bed to keep you from getting up and working out (hopefully). No one forced the fork in your mouth with the overcut slice of breakroom chocolate fudge cake. No one will want this as bad as you should! Stay true to yourself.
Have the right mindset!
Diet and workouts are only part of the training, Step 2 is you have to train your mind right as well. Workouts can be a great source of stress release, as well as studies have shown it releases endorphins and oxytocin, which make you happy (and happy people don’t…… sorry haha, Legally Blonde movie quote tangent). But seriously, use this as an opportunity to shed the “old you†who would doubt your abilities, degrade yourself, sabotage yourself, give up on yourself, not feel worth it. I believe in you! And I believe you are going to succeed, and I can’t wait to hear you share your success stories with me. So, once you have completed Step 1 and 2, it’s time to move onto the plan: Diet and Exercise – Week’s 1-4
*Disclaimer: I am not sponsored or affiliated with any of the products or services referenced in my blog articles.