In the words of the legendary Jack LaLanne, “Exercise is king. Nutrition is queen. Put them together, and you’ve got a kingdom.” Jack knew long ago that a lifestyle consisting of sound nutritional principles, coupled with a consistent training routine, was the foundation for sustained health and a high quality of life.
Every day, people begin new diets and training programs hoping to achieve the benefits of a healthy lifestyle, but they ultimately grow frustrated and give up when their results don’t meet their expectations — which often are based on misconceptions they gather from television and other media about what a week in the gym can produce. Fortunately, following a few simple tips will eliminate the frustration that comes with seeing a lack of results.
Don’t Fall for Misconceptions
Those trying to change their lifestyles to be healthier often face many misconceptions centered on training, diets, and results. For example, many people believe that once they start exercising and eating right, they’ll lose weight like the contestants on TV shows, but that’s not the case.
Contestants on weight-loss shows are put on extreme caloric-deficit diets that might lead to drastic weight loss in the short term, but those results are unsustainable in the long term. A study published in 2016 showed that most contestants appearing on “The Biggest Loser” gained a majority of the weight back after filming had ceased. Research also shows that losing 4 to 8 pounds per month is a healthy and sustainable weight loss cadence.
Many people also believe they can work out a bad diet. The thought that an hour in the gym justifies a bowl of ice cream or a night at the pizza buffet is a recipe for disaster. Following an 80/20 rule is generally enough to elicit the results you want. To follow the 80/20 rule, get out a calendar and plan out your next 100 days. Eighty of those days will be free of junk food, fast food, fried food, and dessert. On the other 20 days, you can pick one meal as a cheat meal or a night for dessert.
If you struggle with healthy eating, an 80/20 plan will give you a “light at the end of the tunnel” to look forward to. If you do slip up and have an unhealthy option on one of your 80 days, simply adjust the remaining days to accommodate.
Finally, there’s nothing wrong with wanting a lean physique or a toned body, but it’s important to realize that even the healthiest diet and exercise regimen won’t make you look like the people on magazine covers. Those celebrities and models look the way they do because of a combination of great genes, extreme dieting, and, often, great photo-editing skills.
In reality, you should gauge your progress against yourself, not someone else. Celebrate the 5 pounds you’ve lost in the previous two months — don’t beat yourself up because you still have 15 to go.
Making Your Efforts Count
Once you’ve recognized those misconceptions about dieting and exercising, it’s time to make a plan and set goals that work for you. Follow these four tips to get the results you want:
1. Start now.
It might seem obvious, but it’s still worth saying: There’s no time like the present. Don’t put off starting a new diet or training regimen. Three months from today, three months will have passed regardless of your decision. Would you prefer three months of progress or three months of stagnation? Progress, of course. Don’t waste time getting started. Consider this Chinese proverb: “The best time to plant a tree is 20 years ago. The next best time is today.”
2. Prepare your meals in advance.
Meal prepping is the best way to ensure long-term dieting success. Whether you use a food delivery service or cook and refrigerate meals yourself, having healthy food readily available is the surest way to avoid swinging through the drive-through because your alarm didn’t go off or picking up pizza on the way home from work because your meeting ran an hour late. According to Winston Churchill, “Failing to plan is planning to fail.” He’s right: Failing to plan your meals will likely lead to further unhealthy choices.
3. Hire an expert.
If you don’t know the ins and outs of a well-designed training program, don’t be afraid to hire someone who has led other clients to the success you want. It doesn’t have to be a lifetime commitment; it just needs to be enough to get you started and comfortable in the gym. A good trainer should provide before and after photos, success stories, and testimonials from previous clients. Don’t be afraid to shop around and talk to multiple trainers before choosing one. Once you’ve made a choice, make sure he or she has designed a plan specific to your needs before you pay.
4. Don’t drink your calories.
Do you know what a 16-ounce Starbucks Frappuccino, a 20-ounce soda, and a 32-ounce sports drink have in common? Each of those drinks alone contains the same amount of sugar as five to seven glazed donuts. While a beverage might seem innocent enough because it doesn’t look as unhealthy as a pile of donuts, don’t make the mistake of spending all your daily calories on a fancy drink. Water, black coffee, and unsweetened teas are your best hydration options.
If you’re struggling to get the results you want at the gym, start by confronting any misconceptions you have about your expectations. Then, make sure you have a plan in place for your diet and training, and consult an expert if you need help. Following these tips will lead to a healthier lifestyle and realistic, reliable results.
About the author: Alan Bishop is the Director of Sports Performance for Men’s Basketball at the University of Houston . Alan has a Masters Degree in Sports Conditioning & Performance and holds certifications through the NCSC, CSCCA and USAW.
