Being back at work and busy after a few weeks of relaxing is not fun. It could be enough to dishearten most from their new workout and nutrition plans.
You’re back at work and you’re tired already! It’s a shock to the system! If just being tired is enough to stint your efforts towards your new goals, then maybe it’s your plan and resolutions that are the problem. Setting goals is great, most people don’t end up achieving much without them. If your goal is unrealistic and unattainable, you’re more likely to give up than if your goal is only a little out of reach. Goals have to be a challenge to reach so that they’re worth celebrating when reaching, but not so far that the only way to get them is if every ounce of you is 100% on 100% of the time!
If, to reach your goal, you must be in the gym without fail 6 times per week for two hours at a time and not eating carbs, dairy, alcohol or coffee, it’s going to be tough! Some people love the rigidity of a strict plan and work well with cutting things out. Most would fall off the wagon after three days.
Be realistic. Ask yourself these questions:
How busy are you at work at the moment? How much time do you have for the gym? How much time do you have to prepare food? How much time are you likely to spend preparing food? What do you enjoy doing in the gym? What nutritious foods do you like eating?
Very, working 6-3. Will go to the gym after work and at the weekend. 5x per week for an hour to hour and a half. Some time in the evenings to prepare, would rather do it twice a week. Don’t like cardio, will do classes for that or make sure I go to a gym with a stair master, I like stair masters! I like lifting so that’s what I’ll do. I love broccoli! I’m not big on fruit because it gets squashed in bags.
So I wouldn’t set myself a program that says I must do fasted cardio before work as after a couple of days of getting up at 4am I would be shattered. I’ll go to the gym Monday to Friday, if I can’t make Friday I’ll go Saturday morning instead. I’ll find a class I like to do cardio, probably a dance class. I’ll prepare food on Sunday’s and Wednesday’s for the week and cook food at home for the weekend. I’ll make broccoli my staple vegetable and include juice in the morning so I get my micros… I could go on, I can plan a lot from those questions!
If you weigh 100kg and want to be 80kg, you could get there in 5/6 months. Think about what you want to achieve in 1 month. If you lost a kilo a week that would be 4kg! Great! (Most people on a healthy eating regimen expect to lose 2 pounds or 1 kilo a week, a little more if the training is really good also. Initial rate of weight loss tends to be higher and then reduces, which is fine! And normal!)
If you’ve ever tried to lose weight before, you’ve probably had those weeks that the number on the scale seems to be stuck. This doesn’t necessarily mean you’re not making progress. Take multiple measurements and photos to show you your changes. Sometimes you feel like your jeans are looser but you need that clarification and solidity that a measurement gives you to be sure you’re on the right track.
Making it through January:
- Set realistic goals
- Take lots of different types of measurements
- Find the healthy foods that you like and eat them! (try sweet potato chips, asparagus and steak)
- Do the type of exercise you don’t have to drag yourself to the gym for, you can pick the pace up once you’ve stuck to it for a few weeks.
- Seek support from your peers. No one needs ‘oh go on!’ or ‘one won’t hurt!’