So here it is! My pre-plan to lose 100lbs. I’ve attempted this so many times, but this approach is different than any other I’ve done. This time I’m choosing to start slow and build a great foundation! This video is a little long, but it shows my plan for the next 12 weeks. I’d love for you to leave a comment and let me know what you think! Thanks for your support!
[youtube]http://youtu.be/6k3LKV-Ri_o[/youtube]
Today was day 6 in my transformation. Yesterday I started doing some bodyweight exercises (squats, pushups and crunches) and today I am SORE. I’m not looking forward to tomorrow because of DOMS. DOMS simply means Delayed Onset Muscles Soreness and usually sets in at its worst 48 hours after exercise. Not everybody experiences DOMS but I tend to be in the unlucky category of people who do. This means that I have to have a strategy to overcome the pain.
Pushing Through. This seems simplistic, but one strategy I have is to push through the pain and just keep going. It’s difficult because even sitting and getting up from sitting is very difficult. But this is a part of growth…pushing through the pain.
Taking Drugs. Another option is to take Advil or Ibuprophen. I don’t like to do this because I don’t want to be dependant on drugs to be well. I’d rather just stretch and work out the soreness.
Visualization. Again, I keep coming back to visualization as a method to push through an obstacle. It’s probably because I’ve just discovered the scientific research on visualization but I really like the possibilities it offers. Take the pain, see the end result and overcome! Sounds like a recipe for success!
There has been a lot of things changing around me in the past little while. Not just with losing weight but life in general. Things seem to be getting ‘faster’ which is a good thing! In the midst of it I’m taking on this life change to be a healthier, more fit person. In the past it’s been difficult for me to stay motivated so I’ve come up with a few things that are helping me stick with it this time. These key motivators aren’t new by any stretch of the imagination. But keeping these 3 things in front of me each day are helping me re-shape my life.
Visualize what you want to look like when you reach your goal.
I’ve been doing a LOT of reading on the subject of visualization and imagination. I’m naturally a ‘dreamer’ which means getting a picture in my head of something I want isn’t difficult for me. You may have to work at it, but pictures just pop in my head! But using those pictures and images are a different story.
I use to think that what I saw in my mind was just fanciful thinking; when in reality the pictures I see can really help speed up weight loss. In particular I was reading an excerpt from a book by Maxwell Maltz who is the author of PSCYHO CYBERNETICS. Maltz is a plastic surgeon and expert on self image psychology. In a nutshell, he has found that our brains can’t distinguish between what is real or what is imagined. This means that if I hold an image of myself in my mind, my brain begins thinking that’s what I’m supposed to do! Athletes have been using visualization for decades, but the impact this could have on your weight-loss success is huge! (pardon the pun!) Currently, I’m picturing what I’ll look like when I lose my weight, but I’m also visualizing the activities I’ll be doing – the emotions I’ll feel – the sense of accomplishment – and by doing this, my brain can’t tell that it’s not real…it just begins directing the body to that end!
To be honest, this is all new for me. But I’m convinced that a powerful tool like visualization will help me (and you!) stay motivated to lose the weight.
Recall the reason ‘why’
The second key is, the reason why. Why do I want to lose weight. I can guarantee that there are more than a couple reasons for every person to be fit and healthy. The obvious ones are physical, but mentally, emotionally and spiritually we all have reasons for getting to a healthy weight and being as fit as we can!
I look at my family and see three girls I have to walk down the aisle. I see a wife that deserves a husband that is strong and able to help her feel secure. I see a family that wants the best for me and I see colleagues who will benefit from me being in the best shape of my life. I see many, many things! My reasons why are very long. Make a list, review regularly and continue to push towards why you want to drop the weight.
Pushing past your comfort zone.
Comfort zones kill people. As a creative person, If I continually stay in a place of comfort, I never end up realizing what ‘could’ be. I’m not the most curious person in the world, but at the end of my life I want to know that I achieved everything possible for me, with every opportunity I’m given. Not everyone wants to be aggressive with their life goals, but I think everyone should be looking to push out of their comfort zones.
Research tells us that the body is VERY adaptive. Workout routines can reach plateaus within a month. Pressure put on the body can be accommodated. This means that to really succeed with my weight loss goals I’ll need to be pushing myself out of comfort zones as long as I can. This may mean more intensity in my workouts, less or different foods at different times or it could just mean altering the time I work out so I can always keep my body guessing.
I don’t mind being comfortable for a time, but I know that I’m only there to rest. And then I’ll need to move on.
For the next 5 days I’m going to be away from home and away from the environment that will really help me succeed in losing weight. It’s kind of crazy to start a brand new fitness/nutrition plan when you’re away from home but I think I’m doing a few things that will help me reach my goal for the week.
I brought my own food. I know this may be a little hard core, but the camp I’m at this week will not be serving the most health-conscious meals. I’ve looked at the menu now that I’m here and the food choices aren’t actually all that bad. But just in case there’s a few meals i’m not going to be able to eat I brought some staples with me. Chicken, oatmeal, fruit, frozen veggies and protein powder.
I created my own routine. I have the great opportunity to be able to have some ‘down time’ during the days, so knowing that my afternoons and evenings are going to be a little hectic, I’m able to plan my activities around that schedule. Exercise followed by a walk in the mornings are going to ensure that I don’t get caught in the afternoon/evening without having moved my body during the day. In fact, this schedule is a lot slower than my normal schedule, so maybe this is a great week to start!
I kept my support system in place. (Despite being away from routine!) In the past I’ve found it very easy to make excuses when I’ve been away for any period of time. Whether it was work related or family vacation – in the past I’ve been quick to point out that I’ll be ‘taking a few days off’. But life doesn’t stop just because my routine is different. So I’ve kept my promises to myself and my support team and they know that i’ll be checking in with them daily for accountability.
This is going to be a great week in every way. Spiritually, mentally and physically. What’s keeping you from getting started?
photo credit: Dallas1200am via photopin cc