8 Techniques to Improve Consistency
The most difficult aspect of working out for most individuals is... working out. That is, working out on a regular basis.
The hardest aspect is simply working out consistently, whether it's going to the gym on a regular basis or going downstairs for an at-home workout.
"I'm too busy," is the most typical excuse.
There's no doubt that life may make it difficult to fit in your workouts, especially when you've had a long day and all you want to do is rest. But whether you have time limits or not, you must exercise and maintain a consistent routine.
So, how can you get the inspiration and drive to exercise on a regular basis when it's challenging enough to get started? It's all about incorporating the habit into your daily routine. It's all about mastering the art of consistency.
The good news is that there are tried-and-true methods for developing this habit and increasing your motivation to stick to your plan and achieve your objectives.
These 8 techniques can help you keep to the plan during the colder winter months ahead, whether you're making a new year's resolve to work out more consistently or simply want to get in shape!
DON’T OVERCOMMIT
Make a smaller commitment, in other words. Because they overcommit, many people fail to maintain consistency.
For example, they commit to working out six days a week for the rest of their lives despite the fact that they are now not exercising at all.
You might like it at first, but the majority of people dislike it. This is because attempting to fit everything into your hectic schedule might be stressful. Keep in mind that this isn't the only sort of overcommitment there is.
The other type is when you overestimate how lengthy or how difficult your workout will be. If you're not already exercising, committing to a full hour of exercise per day seems fantastic, but it might be difficult to stick to.
Change your perspective and commit to working out in some form to "x" number of days per week instead of committing to working out "x" amount of hours. So, if you had intended to work out at the gym for an hour but were delayed at work and couldn't make it, don't worry... Simply go home and do a 20-minute workout (or whatever you have time for).
After all, consistency is more significant than any other aspect of your life.
Remember, we're trying to develop habits and consistency, so the most important thing is to exercise on a regular basis.
MAKE IT A WAY OF LIFE
Goal-setting, and more crucially, goal-maintenance, is a life-long process. You can't expect to get the results you want in a month or two and preserve them forever if you only work hard for a month or two.
No, fitness is a way of life. And, just like everything else in life, there will be ups and downs... There will be periods when you go all out and achieve a lot of progress... and there will be times when you want to relax a little.
Because it relieves a lot of pressure, having that mindset right away helps with consistency and long-term sticking to the strategy. It's fine if you can't make every workout the best workout of your life, just like it's fine if everything you do isn't the best experience of your life.
A tiny step forward is greater than doing nothing on that particular day. Do your best in any setting, and keep in mind that one workout will not make or break your results.
SCHEDULE IT
Yes, physically incorporate your workout into your daily routine.
You prioritize your workout in your day by scheduling your daily exercise time (no matter how short or lengthy it is). This simple activity shows you that you can make a small commitment to yourself and that you do have time in your day for it.
Small steps like this, believe us, make a big difference. If you do need to reschedule your workout, do it during the week rather than telling yourself you'll fit it in somewhere else, because let's face it, that won't happen.
Make every effort not to change the time and to avoid skipping it altogether.
THE SELF-FULFILLING PROPHECY
What we say has an impact. It's a lot more important than you realize. It has an impact on our mentality and reality.
Without delving into a metaphysical debate, consider the following scenarios and how you FEEL after speaking them...
I'm afraid I won't ever be able to do it.
I'll never be able to lose weight.
I'm terrible at it.
It's too difficult.
But I don't have the time.
Now utter these phrases out loud and pay attention to how you FEEL.
I'm confident in my abilities.
I am capable of losing weight.
I'm going to get well.
Every time, it gets easier and easier.
I shall achieve my objectives.
You FELT better after reading the previous set of phrases... Isn't that right? This is about more than just what you've said. What you THINK is also important!
Unfortunately, those negative sentiments (and others you may be telling yourself) can limit your results and become self-fulfilling. As a result, I strongly advise you to be extremely cautious and deliberate in what you say and think.
You may change your thinking and results by changing your ideas and phrases.
REWARD AND REFLECT
We've previously covered four excellent suggestions, and this one magnifies the impact of the previous four. Remember, we're forming new life habits here, so emphasize the positive acts you're taking to help them become long-term habits.
Unfortunately, most people only consider it when they make a mistake. They don't pause to consider whether or not they have done a decent job.
When you're stuck at work, for example... You go home and complete that 20-minute circuit workout instead of missing the gym entirely. That would be a fantastic time to reflect and congratulate yourself on sticking to your fitness goals.
Unfortunately, most people will concentrate solely on the fact that they were unable to complete their usual routine. They'll concentrate on the anguish of "failing" to workout as planned, or not working out at all... This isn't going to help.
Instead, admit that you had to adjust your plans, consider how you might avoid this in the future, and then remind yourself that "even with the change, I still got it done rather than skipping it as I would have before."
Then, as you achieve smaller goals, such as consistently working out 5 times per week as you promised, reward yourself or, at the very least, acknowledge it.
This reward doesn't have to be huge (and you shouldn't make it one that undoes your success), but praising yourself for achieving that smaller goal reinforces the positive activities that helped you get there. Rewards make fitness more enjoyable and aid in the transition to a healthy lifestyle. Plus, when life becomes rough, the appropriate reward could be all you need for added motivation.
Keep in mind that when you achieve smaller goals and gain consistency, the rewards or celebrations you give yourself must get more difficult.
For example, if you start by praising/rewarding yourself for going to the gym 5 times a week, you can't do it every week, and you'll need to graduate praising/rewarding yourself for going to the gym 20 times in a month... and so on.
Essentially, you must be honest with yourself and choose what is and is not reward-worthy. You'll never progress if you praise or reward too little achievement.
ADD AN ACCOUNTABILITY PARTNER
Joining your fitness journey with a trusted friend, loved one, or coworker can make all the difference in your success.
We spend the most of our days with these people, so having their daily support makes sticking to the plan much easier. You can assist one another in overcoming excuses and, if necessary, give one other a swift kick in the arse.
You don't have a partner to hold you accountable? There is no need to be concerned. It is not required.
If you want one, though, you can try joining a jogging group, CrossFit, bootcamps, or training classes at your local gym. Even if you don't locate one primary somebody to be your accountability partner, joining those groups can help you stay more accountable because those groups have a small community.
ACTUALLY PREPARE
The simple truth is that by planning ahead of time, you eliminate a lot of potential excuses.
Taking your gym bag with you for the day, for example, eliminates the excuse of not having your belongings with you... not having time to run home and change... or if your workout time changes, you're ready to work out whenever you choose.
The majority of people fail because they do not take the time to prepare.
They are concerned and anxious as a result of their lack of preparation, and they want to get rid of the stress by canceling their workout plans.
Preparing ahead of time can help to alleviate this stress.
KEEP IT SIMPLE
This is probably my favorite part. It's also the moment at where I believe I excel in many aspects of my life and where I've received the most assistance. Because, in most circumstances, all we need to do is follow a few easy steps. It isn't easy, but it is straightforward.
We simply complicate things. Take, for example, working out. Technically, we can work out anywhere. We can run, stroll, do push-ups, air squats, sit-ups, lunges, and a variety of other exercises. There are a variety of gyms, studios, and training locations to choose from. Furthermore, there are a variety of regimens with varying reps, sets, rest times, and so on...
And although all of this might be beneficial, it can also be a hindrance.
We can become so preoccupied with deciding which workouts to do, where to go, if we should do this, that, or something else... that we lose track of time and energy.
Time and energy that could have been better spent actually exercising. Because, in the grander scheme of things, when it comes to developing a working-out routine and reaping the benefits of it... What matters most is that you get it done.
The second most essential factor is the amount of effort we put in during the workout... Third, there's the workout itself, whether it's a program or a style.
To put it another way, you could have the "greatest plan" in the world, but if you don't actually do it and put in a good effort, you won't receive any results.
As a result, keep it basic.
Exercise... make the greatest effort you can for the day... and continue to move forward.
KEY THINGS TO KEEP IN MIND
"Well, that sounds straightforward enough," you might have thought after reading them all. This is due to the fact that they are straightforward. It's not difficult to figure out what works.
But it can be difficult... especially in the fast-paced society we live in, with other commitments and hobbies to pursue... However, using these eight tactics (or even part of them) on a daily basis will help you create consistency with your workouts!
What's more, these eight ideas and tips can help you develop consistency in other aspects of your life! Maybe it's reading ten pages a day, taking time to stretch or mobilize, devoting time to introspection, and so on!
So, if you want to improve your consistency, work out on a regular basis, and set yourself up for more AND longer-term success... Then these eight strategies are an excellent place to begin!
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