In a recent discussion between Sal Di Stefano, Adam Schafer and Justin Andrews in their podcast Mind Pump. Sal shares invaluable insights on not just achieving fitness goals but also maintaining them. With over two decades of experience, Sal dives into key strategies that go beyond reaching the goal, emphasizing the importance of sustaining success in the long run.
Set Small obtainable Goals to Build Wins:
Sal and Adam address the common pitfalls of setting unrealistic goals. They stress the significance of making short-term decisions based on long-term aspirations. The emphasis is on starting with small, achievable goals and building on these successes over time.
Slower is Better:
In this segment, Sal, Justin and Adam highlight the perils of seeking quick fixes in weight loss. They advocate for a sustainable approach, emphasizing that achieving permanent health and fitness requires a gradual, lifestyle change. The key takeaway is that slower progress is often more lasting.
Create a Plan and Be Specific:
Sal underscores the importance of having a plan when setting goals. The hosts discuss the need for specificity in planning, including setting a schedule and determining specific activities. Starting with a basic plan and gradually increasing complexity is key, ensuring consistency is maintained,
Track Your Progress:
Adam and Sal dive into the significance of tracking progress and performance. They suggest methods such as taking pictures and tracking workout data to visualize trends over time. The focus is on realistic expectations, acknowledging that progress may not always be linear.
Construct a Strategy to Improve your Accountability:
Consistency and accountability are crucial for goal attainment. Strategies for accountability improvement, such as sharing goals with others and being mindful of commitments, are discussed. Our friends at the Institute for Integrative Nutrition have identified 10 key points to building a support system and carefully choosing who to share goals with are emphasized.
Adam, Sal and Justin explore the benefits of food prepping for nutrition and accountability. They share tips on incorporating food prepping into routines, promoting healthier eating habits by having nutritious meals readily available. At Forks over Knives they have outlined the 20 best meal prep tips from people who have been doing it for years. The main thing with food prep is to set a plan and stick to it. Identify the foods you are going to cook, shop for these items and make them all at one time. It makes the meal prepping much easier.
Invest in Quality Exercise Programming:
They discuss the advantages of following a structured workout program, highlighting increased accountability, consistency and the removal of guesswork. By investing in a well-designed program, individuals can focus on execution and see tangible results. This may mean joining a group class, such as Crossfit, OrangeTheory, CycleBar or F45 or hiring a personal trainer. We suggest trying them all out to find the class and structure that you feel the most comfortable with. When your comfortable and enjoy the workout you are more likely to stick with the program.
Fall in Love with the Journey and Not the Goal:
Sal stresses the importance of finding joy in the journey, not just fixating on the end goals. Loving the process of achieving long-term goals helps maintain motivation and consistency.
Backing your Body by Science:
Understanding your body and your baseline composition also plays a huge role in mastering your fitness goals. The trio introduced the idea of incorporating DEXA scans, RMR (Resting Metabolic Rate), and VO2 (Oxygen Consumption) measurements to establish a foundation for fitness goals. This trio will show scientific results and make it easier for you to understand your body and figure out exactly what you need to do to reach your goals.
As you embark on your fitness journey, embrace these proven strategies for both achieving and sustaining your goals. From realistic goal setting to self-compassion, this comprehensive guide sets the foundation for a successful and enduring fitness transformation.