Starting out with small steps, before taking huge bound’s, leads to the ability of taking huge leaps
With being out of action for what’s seemed like forever, I imagine most people will be setting out there week with the intention to go the gym every day. Although this is highly admirable, it’s not what I’d advise. Subconsciously, you could be demotivating yourself more than ever, without even realising.
The thing is, if you plan to do this, and by some measure out of your control, you have to miss a day, you’ve failed. Even though you went to the gym 6 days out of 7, your goal was 7, and rather than emphasising on the 6 sessions you did quietly you’ll be niggling away at yourself in relation to that missed session.
Let’s try a more bulletproof approach, in mind, say to yourself, you’re going to attempt to be as active as possible this week, unless something you can’t control gets in your way. Now, if you’re planning 7 days, start of by committing to 3 days as absolute. I mean something could still get in your way, but realistically if you can’t manage less than 50% of your original goal, you probably need to sit down with yourself.
Start with Monday, Tuesday, Wednesday as your initial plan, this will give you 4 back up days just in case Tuesday goes wrong. All going well by Wednesday, job done put your feet it and recover. Alternatively, if desired, go for a workout on Thursday too… Wow, look now you’ve overachieved your goal!
Subconsciously you’re more motivated with less effort, ready to go again on Friday.
I would repeat this over a month, keeping x3 session a week as the goal. Write it down, put it on the fridge, make some accountable. Even if you do less than the week before it won’t matter, that was a bonus, the goal was x3.
We all know it takes a long time to create a habit, some believe 3 weeks, but that’s the shortest possible timeframe, it can take up to 266 days.
Once x3 sessions a week is more habitual, along with a few bonus sessions, maybe challenge yourself to 4. Again, work on this for a month before even contemplating 5 days a week, overtime you’ll see to keep motivation high, setting more realistic goals allowing for more opportunity will help make you more adaptable in the long run, not to mention more driven to keep succeeding.
This advice obviously comes from my own failures surrounding this topic and all I’m doing is trying to save you time rather than setting you up to fail. Let’s start with small steps, build up some healthy habits and motivation, then we are bound to become more driven to take that leap towards what we really want to achieve.
On a separate measure we all know training 7 days a week isn’t the best way to create change physically, but that’s another story, for another week.