I know many people, many friends, who have given up and ‘faded out’ on keeping fit and exercising. Some of them are guys who were hit by the ‘gym craze’ when I first started working out many years ago. We used to go to the gym together, motivate eachother, and train together. We shared tricks, workout routines, diet tips.. everything. We were gym buddies! I remember then, that most of them even had better physiques and saw amazing improvements/muscle growth than me… in fact - I was the smaller, weaker one! But that was 6 years ago. It’s an entirely different story now. ;)
They are still my friends, and I do hang out with them.. but today, getting fit to them is something they do only when they are ‘inspired’ to do so. Yes, they’ve ‘faded out’. I’m talkin about a 2 month all out effort at the gym every now and then, only to be followed by a 3 month break - a slack off, overeating, not exercising altogether. This is a cycle that they’ve been repeating for the past few years. What happened? Don’t the results they see motivate them? Why stop doing something if you wan’t it badly enough? They definitely had a head start in terms of being fit, so why did they turn out differently from me and where did they go wrong?
Why do we give up give up on something we once loved doing and had a passion for? If you really think about it, this not only happens in our pursuit for physical fitness, but in every other area of life. We simply just get tired of something - and quit.
When it comes to sticking to a decision, I believe that the reason people give up, especially when it comes to the pursuit for physical fitness - is that they do not set goals for themselves in the first place. Not having a goal to work towards is simply setting yourself up for a fall. Have a moment and ask yourself.. why do I want to do this? Is it just to look good? good health? the satisfaction of being able to accomplish something? Why why why.. and come up with a list of positives and negatives.
Looking at the list of positives, think of why these are important to you and ways you can REACH these targets. What will it take to get you to achieve these goals?
On the negatives list, think about what keeps getting IN your way of accomplishing them. Are these mere hurdles that YOU place on yourself? How can you change them for the better or remove them, if possible, as an obstacle?
Or do you sabotage yourself, your diet? Again, ask yourself - why?
In my opinion, getting your head and mindset right is really the first thing we need to do before we can obtain a change to our physique that LASTS. In setting goals, it’s okay to have some short term goals/baby steps as well as bigger ones, and even some really big ones for the future, as long as you have a goal and a sense of direction - something to work towards.
You can also use goal setting with levels of rewards. New clothes, indulging in something you’ve been longing to eat, etc, a holiday, etc. ‘Reward’ yourself everytime you reach a goal… if you’re losing weight, reward yourself everytime you lose a couple of lbs, for example. I know some people who even bet between eachother with a ‘penalty jar’.. the person who misses a workout puts money into the jar.. its nothing brilliant, but its doing whatever makes you do what you know you need to do!
If you’ve already set goals, but still fail to stick to it, take a look at your goal again. Have you made the mistake of setting a goal that is too big? An explorer wouldnt go on a journey without a map, and an impressive building can’t be built without a plan. So set a goal - a realistic one. One you KNOW you can achieve.
Don’t try to build the twin towers with a hammer and a plank. It’s just plain impossible. Don’t open a fitness magazine and imagine you can be like one of those fitness models in a few months. Those people dedicate their lives to fitness - so it will definitely take you more than a few months to get there. I’ll say it once again - set realistic goals!.
Don’t be fooled by the ads you watch on tv or read in your fitness magazine. That 250lb bodybuilder DID NOT get THAT BIG just by relying on Product XYZ alone.. what he didnt mention was Products A to W.. and the tonnes of dedication and hardwork he/she put in. If you’re overweight - losing 2kgs of bodyfat per month is a realistic one. Losing 20kgs a month, is NOT! - no matter how badly you wan’t it or how disillusioned you are. You won’t reach your unrealistic goal (trust me, you really won’t) - and would have only set yourself up for a downfall and disappointment.
Consistency should be one of the first goals you set for yourself. Start with something small, like walking for 30 minutes every day - NO MATTER WHAT. If it’s raining, you’re tired, your friends are over, your dog needs help to floss his teeth, there’s an earthquake, etc - it doesnt matter.. you WALK 30 mins a day no matter what (unless you’re down with chickenpox or something.. then thats probably an exception ;) ). Make it an everyday routine - get an mp3 player, cos it really does help.
Then, when you’re committed enough to this simple routine, reward yourself for a job well done, and add in three days of weight training. Keep it simple at first with basic exercises. Squats, lunges, calf raises, for your lower body and flyes, benchpress, kickbacks, and other simple dumbell exercises for the upper body. Nothing fancy - master the basics first.
When people say ‘I don’t have time’.. the truth is that they don’t want to MAKE the time to keep themselves fit.
This post has nothing to do with my 1-month disappearance, but I felt the strong urge to address the issue of setting goals. I hope this helped in some small way to make you more determined to make that change today, because a year will go by just like that - whether or not you do something or nothing - and where would you want to be in a year looking back on now?
Set a course, get started today.
I’m back people. Missed me? ;)
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{ 29 comments… read them below or add one }
Answering your last line: I do, actually :P
Yes, we miss your blogs. I check on your blog everyday and finally today can see ur update. =))
Hey, glad you posted this. I’m currently revising my short-term goals as I’ve hit a plateau for the past 8 weeks in terms of fat loss. I’ve been advised to go on a bulk after cutting for close to 7 months. What do you think?
miss ur posts a lot. hahahah Great come back post man.
Goal has to be set. The same with life journey. I have now go to gym everyday and seeing improvement in my fitness level slowly. I am quite happy with it, plus it makes my days passed so fast. Its been 1 month since I started gym, and I will keep on going with the plan.
Friends who exercise along are really a big effect. At times when we are lazy, and any one of them who still going to gym, we will get motivated and then keep on going for the gym. I was lucky that I could get a few friends to join the gym together with me, so we can work our stress out and to achieve a great fitness level.
Welcome back and this is a good post.
Being consistent and keeping motivated is a real challenge.
The Yoga Instructor: Awww.. really? How sweet.
sykz: Everyday? Don’t stalk me lah. Just sign up for the email update instead so you’ll know everytime I put up a post.
dc8585: You’ve been cutting for 7 months? That’s long. You should have been able to lose up to 30 lbs of bodyfat in that time period. :P
Its either you go all out, tweak your diet/bump up your cardio/intensify your weight training (shorter rest periods) for a month to see if you can shed a last few pounds, or yeah - stop your cutting phase. And no need to bulk up just yet unless you really want to, but I think subjecting your body to a cutting phase for 7 MONTHS is not giving yourself enough calories for that long.. so yeah.. I think your body might thank you for getting back to a maintenance mode or bulking up. You need a break. You’ve tortured yourself for long enough.
surfnux: Good to know that you’re on track! Just don’t get carried away chatting and wasting time with your gym buddies like most people do.
Gtan: Thanks. :)
Haha…. you are back.
This is what the Malay calls “Panas-panas tahi ayam” syndrome.
Yes. It is important to set a goal. However, in my personal point of view. What happen once you have reached your fitness goal? I set my goal too. I want to finish a marathon in 6 hours next year. What happened if I manage to reach goal and what happen after that. Will you set a higher goal?
My take on this is if one take a look at obtaining better health and improving quality of life. Then working out in the gym will be the life goal. I personal understand why and how by gaining better health i.e. fitter, more muscle mass, lower weight and etc improves my quality of life.
1. My MC per year has been reduced to about 1 day per year or none at all comparing to about 7 to 10 days average before I had started to work-out at gym.
2. I feel lighter because of increase muscle mass and lighter weight. This resulted into feeling less tired at the end of the day.
3. I can do more stuff.
4. and many more
Sometimes, I will have the “tired lah, lazy lah” syndrome after waking up at 5:30am in the morning for gym work out at 6:30am. I will remind myself that, my fitness I have now is all of my hard work at gym. I will lose it almost immediately if I don’t continue.
Cheers.
bugger, finally posting some stuff…was runing out of pages to blog hop man…doesn’t help with the regular ppl not blogging!
:)
as for goal…i think it’s better to set, like you say, REALISTIC goal.
that is why i won’t dream of heaving up to 90kg of mass, ever, again.
though i must admit i missed those 17 inch biceps that looked like it’s gonna tear those t-shirts….now puny 15.5 only…hahahahahahaha….
Great thoughts on keeping goals. I know exactly where you’re coming from with the friends who have faded out, people seem to come in phases unfortunately. :(
hoho sure bro. No chatting away. Chatting is all after work out. hohoho We do share some tips among us. Most of them I got from here and Mun. You guys have make our exercise in control. :p
surfnux: Don’t thank me yet… thank me when you see results.
Well I lost 18kgs in 5 months, bf dropped from high twenties to 14% then everything stopped. I tweaked my diet, did carb-cycling, cardio twice-a-day etc. for the past 2 months to no avail. So yeah, you’re right, I’m giving myself a well-deserved break.
The relevance to your post is this: I set myself a year-end goal at the start of the year, wrote it down on a piece of paper and put in in my wallet so I can read it everyday. This simple act has kept me motivated all-year long, and though I’ve reached a plateau, I’m still looking forward to achieving my goal of 10%bf for New Year’s Day.
So you’re absolutely right, goal setting is extremely important, it has kept me motivated and focused even though I’ve hit the wall and wanted to give up on many occasions.
i’ve not seen anything outside my house for 11 days d! i miss the world.. starting to itch again..i better go..=P
i certainly missed the updates.. welcome back! =D
Aiyo. Din stalk you la. I just enjoy reading yours and Mun articles, really motivate me alot. And welcome back. =))
chongsw: well done!! I admire your determination.
stupe: 15.5 only ah? I say.. size matters lah. Heh heh.
dc8585: I like the way you wrote down your goal and kept it in your wallet. I’ve got other stuff written down and stored in my wallet.. but never my goals.. hmmm. Thanks for the tip. I think im gonna give this a try! And well done on the fatloss. Give your body a well deserved break now.
Manju: Wear a mask and go for a walk lah.. or come out at night as batwoman..heh heh. Itchy? Not a problem.. Come i scratch for u.. oh wait.. can’t scratch. err.. how bout some help with the calamine then? More exciting.
suN: Hi there.. don’t think I’ve seen you comment here before.. have you? Anyway.. its nice to be missed once in awhile.
sykz: Heh heh. I know. Just messing with you. I’m glad to be a positive influence in your quest for fitness.
help with the calamine? hmm..what about more supply of baskin robbins medication? hehe
gosh….after reading your post, I know why I never achieve my target after I joined gym!!! sob sob*
Although I go to gym often, joining classes and doing treadmill but why I never think of setting goals!!!!
Gonna start planning now, I think I have a long way to go to achieve my ideal weight.
Expert out there, kindly advise on how to start a healthy and proper goal.
10Q~
$cooLi,
There are lots of experts here. The owner of this blog is definitely one of them.
Anyway on goal setting. The first and most important rule is set realistic goal. You may ask yourself why are going to the gym the first place? Follow the trend? Invited by friends? Its a cool thing or is it because you have a fitness goal to achieve?
In my opinion, it is the fitness goal that will keep you going to the gym. The rest will just die off and will not stand the test of time.
DM said very clearly why he wants to go the gym. There’s another person here dc8585 has very clear and precise goal too. Same goes to Stupe and me. Ask yourself, what is fitness goal? We can’t tell what you should achieve. When you have found out why, share it with us.
Cheers bro.
Just came back from local island, saw ripped guys. Girls told me they were drooling.
Goal: GAIN 5KGs IN 3 MONTHS!! Who’s with me?!
(Detailed plans, including weightage and dates to follow.. With lots of help from egonutritions, DM and mp3 player.)
Manju: Sorry thats all the ice cream you get… for now. :P
$cooLi: Good luck! Your journey is going to be exciting.
chongsw: Well said. Thanks man!
aw: Did you say drool? hmm.. I’m gonna bump up my cardio with an additional 10 minutes with IMMEDIATE effect from today. Ha hah. Would love to join you man.. but I’m on a cutting phase right now! 5kgs in 3 months? You could do it in TWO. Come on.. be a man.
Well, I think I know what my goal is, hopefully my fitness journey would be exciting n successful…..pls pray for me ya ^_~
Thanks for advice guys!!!
aw: GAIN weights……oohh, I won’t allow this happen to me, maybe you are skinny type….?!
$cooLi,
Of course, it will be an exciting journey. The best part is you will have a sense of achivement and proud of yourself once you have reached your goal. I can guarantee you, this is something money cannot buy.
Anyway, achieving a certain level of fitness is not only about going to the gym. There are a lot more things that have direct impact:
1. Food. You need to eat the right food. Remember, the right food gives you the extra boost of energy you need, repairs your body cell, contribute a lot in losing weight and get rid of the free radicals in the body.
2. Rest. You don’t gain your fitness or you don’t grow your muscle during workout. You gain those by having enough rest.
3. Workout intensity. You need to increase your workout intensity all the time. This has been discussed many many times in DM’s blog.
Cheers
DM -yeah, 15.5 and i hope it’ll be 17 again…it’s a big dilemma…endurance sports…or body building…i can’t have both!!!
hey.. nope this is my first comment.. i subscribe to ur site.. so i get updates.. well.. whenever u update.. n i do read quite religiously.. neat job seriously.. inspiring! =D im bery much into health-conscious, weight-maintenance, body-toning/sculpting etc.
shyte.. forgive the typo *very..
btw, excellent article..
sun: Thanks :)
$cool: yeah, I’m a hard gainer. Takes me a little longer to gain mass. Maybe because I’m a picky eater - don’t eat fat, or skin. Ahahahahahahaha. Thus I’m a fan of protein supplements.
Still remember back in my training days, bought these huge-ass Weider 20lb bags of protein. While carrying them back from the store (and taking the bus..), I always wondered if I should be doing some sort of exercise with that sufficiently-heavy bag to maximize my time, AHAHAHAHAHAHAHAHA (Of course, DM will laugh at the puny 20lb weight).
goal: zoukout singapore Dec 2007
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