Today we have a special article from in-house Sports Nutritionist and Strength Coach, Alex Rosencutter, discussing how to simplify behavior change to meet your goals. Take it away Alex.
Whether you were prepared for it or not, the New Year is here, and with that territory comes all of the newly dedicated New Years resolution fitness fanatics with the goals to look like 70’s Arnold or the latest Victoria Secret model. That is until they don’t grow the gorgeous chin or lats of Arnold or the bodacious booty of the most recent Maxim cover girl within the first two weeks.
Your body is not a chia pet.
BEHAVIOR IS KING
The first thing that gives out on these people is their mindset, and that mindset is what drives an individual’s behavior. The problem here is that most individuals do not have the mindset or behavior to even start the journey toward achieving their goals. We all start with the end in sight and wanting to reach the mountain top overnight. We all do things we know we shouldn’t do and we all know there are things we should do but justify not doing. We have all decided to sleep a little later and skip breakfast to get to work on time. We have all chosen to eat the scrumtrulassent (SNL reference) chocolate bar instead of the bowl of greens. We have all chosen to skip a workout to go out with friends.
The one thing that any individual with six-pack abs or any person that steps on stage all have in common is the mindset to get them that lean body they want and need. The more advanced your goals become, the more your behavior needs to advance. Developing this behavior takes time and should be done in steps.
1. No matter if you are just getting started or if you are a seasoned vet, people often develop the “I worked out today so I can have that cheesecake” mindset. With this mindset, comes the misconception that with just a few tweaks to one’s exercise regimen and diet, 6-pack abs and a eye popping booty is sure to come. This justifying gets individuals in trouble.
2. You have to make HUGE changes all at once to get to where you want. WRONG. Truth is, one change at a time will do much more for you in the long run versus trying to overwhelm yourself with the castle all at once. Small steps will build the right mindset in the long run.
3. You must restrict and sacrifice the rest of your life. Wrong again. It is not about placing huge restrictions or sacrificing important parts of your life, it is about finding the right balance.
DO MORE OF THIS AND LESS OF THAT
In order to develop the right mindset to support our training and goals, we must make changes to our individual behavior. This may mean waking up 1 hour earlier to fit in our workout for the day, eating more vegetables and less cookies, or drinking more water and less soda/alcohol. Do more of this and less of that.
Results take time and hard work. Ask anyone, Rome wasn’t built overnight. Make one behavior change at a time and make up the right mindset to support your training and goals. After all, if we want to reach the top of the mountain, we have to climb it first.
DEVELOPING YOUR BEHAVIOR
No, I am not talking about spanking yourself in the ass like your parents use to. Or, perhaps I’m just crazy and none of you were even thinking that…awkward. Follow the tips below to help yourself make small behavioral changes to your nutrition and training and get after your goals in the new year.
1. Focus on one change at a time and make it become habit. It takes roughly 14-21 days to make something new become habit. With this practice you’ll most likely just find it to become routine.
2. Drink more water and less soda and alcohol.
3. Practice eating slower and listening to your body. It generally takes 15-20 minutes for the brain to signal satiety. Therefore, the faster you eat, the more you will consume. The slower you eat, the better chance you give your body to register the food intake while feeling more satisfied and consuming less.
4. Increase your training slowly. Don’t go full blast if you’re just starting. Start with 1-2 workouts/week, adjust your schedule accordingly, and build from there.
5. Eat 1-2 palm sized servings of protein with each meal.
6. Eat more vegetables than fruit and only eat processed carbs/desserts once every 1-2 weeks.
7. Balance out your omega-3 fatty acid intake with a high quality fish oil supplement.
8. Use a support system. The more people you surround yourself with who have similar goals and lifestyle aspirations is beneficial to you. Hanging out with the local Oscar in a trash can will only detriment your goals. Those with similar goals will help keep you motivated and on track.
9. Focus on each of these tips one at a time for 14-21 days.
10. COME SEE US =)!!!