Don’t Burn Calories—Modify Habits for Health Success
“If I work out really intensely, I’ll get the results I’m looking for.”
The concept of Calories in vs. Calories out is one of the most popular strategies for achieving success. Whether you’re an athlete or someone looking to get back in shape, it’s crucial to understand the program you’re following in order to succeed. Lifestyle changes are often the difference between long-term success and short-term results. If you have a goal in mind, start with the following habit modifications to improve your health, performance, and fitness.
Start with a Small Goal:
January 1st hits, and New Year’s resolutions become the craze. People focus on working out, following an intense diet, and purchasing supplements. However, large changes can often lead to failure before you even begin. Instead, pick one small habit to modify—drink more water, increase your protein intake, go to the gym, or take a walk around the block. You could even replace dessert with a protein shake at night. Adding just one new habit can be challenging, but trying to make multiple changes at once can be overwhelming and almost impossible to maintain consistently.
Consistency Over Intensity:
In a society that promises overnight results, creating consistency and committing to a new habit is often the best route to success. Identify the lifestyle you desire and create goals based on those needs. Once your desired lifestyle is clear, commit to those changes and make them non-negotiable. One small change, followed by a commitment to that change, can be the difference between success and failure.
Make It Blend with Your Lifestyle:
If you’re unhappy with your current lifestyle, it’s important to acknowledge that and make necessary adjustments. If you want to look like a model or celebrity, keep in mind that they maintain habits that are part of their everyday lifestyle. Be honest with yourself about your commitment—do the changes you’re making align with the lifestyle you’re trying to create? If not, those changes are unlikely to stick. Be realistic about what you’re aiming for.
Celebrate the Small Wins:
Enjoy the journey. The small wins are huge! When celebrating, however, don’t break the habits you’ve worked hard to create. I often hear, “Well, I’ve been so good, I can have a cheat day!” If you’re changing your lifestyle, there’s no need for a cheat day. Cheat days are for bodybuilders—that’s their lifestyle. Create habits that fit your lifestyle and can be maintained consistently. Find healthy ways to celebrate your progress without derailing your efforts.
Accountability Partner:
This step can get a little tricky, so start simple. Find an accountability partner, but not necessarily someone on the same journey. Look for someone who has already established strong habits so they can hold you accountable. If your accountability partner is also starting out with you, they might be tempted to have a cheat day when times get tough. A person who has already achieved the goals you’re striving for will keep you on track and offer the motivation you need when you feel like quitting.
Patience:
This is the hardest and most important step. Results don’t happen overnight. Stick with the journey and know that progress takes time. Cultivating a growth mindset will help you stay focused and committed to your new path.
Creating a new path can be challenging, but when it comes to your health, it’s essential to make it a priority and be prepared to put in the work. The road may be difficult, but always remember what motivated you to start.
#unleashthepotential
Written by:
Kirill Vaks
BA, CSCS
Take action… Now!
Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
