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How to Stick to a New Training Plan

Picking Something Fun

You are more likely to keep doing an activity that you enjoy.

It shouldn't be a daily fight against yourself. Being consistent needs doing what you like doing, not something that you find miserable. Avoid physical or mental burnout.

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IDEA EXTRACTED FROM:

How to Stick to a New Training Plan

How to Stick to a New Training Plan

https://www.outsideonline.com/2401802/how-stick-new-training-plan

outsideonline.com

6

Key Ideas

Stick With The Plan

Most training plans become hard, and difficult to stick to after a while.

Some sure-fire tips to stick to a rough and tough training plan, sailing through the low-motivation days:

  • Pick something fun and start slow.
  • Just show up.
  • Don't go alone.
  • Don't rely on willpower.
  • Be patient.

Picking Something Fun

You are more likely to keep doing an activity that you enjoy.

It shouldn't be a daily fight against yourself. Being consistent needs doing what you like doing, not something that you find miserable. Avoid physical or mental burnout.

Showing Up

To change your mental state, you need to change your physical state. Your mood changes based on the action you are performing.

Action is the biggest motivation. Show up and get started, and the rest is easy.

Don’t Go Alone

If you have people around you, they will provide constant motivation, as opposed to following the path of training alone.

A group/a friend with similar fitness levels is ideal. People can double their workout duration and intensity if they have a slightly fitter person as a partner.

Relying on Willpower

The risk of skipping a workout increases when you rely only on willpower or even if you start to overthink about the subject. 

Trying to make it easy for you to do any activity (like already having the right shoes, or a packed gym bag ready to go) can eliminate friction and lead to a better turnout rate. Those who have zero willpower are better off with a coach.

Patience

To attain mastery, and to really have a breakthrough, don't give up, be patient and continue your practice in the hard times.

It will feel a lot less hard afterward.

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Seek Mentorship

We all need to grow, learn, and take risks. Having a mentor or coach makes this massively easier.

Additionally, a good mentor helps you avoid making the same mistakes they have

Sleep

Sleep is not just about rest. It’s the period where the mind is shut off and reset. 

When we sacrifice sleep, we also sacrifice creativity, self-control, and attention span. When sleep is lacking, so is self-control.

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The basics to succeed in the gym:

  1. Commit to the long-term process.
  2. Don't treat exercise as something to do when it's convenient. 
  3. Great results come from great focus, not a great variety.

Don't focus on the short-term results

  • The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.
  • The goal is not to bench press 300 pounds, but to be the guy who never misses a workout.
  • The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.

Focus on the best exercises

People often waste time in the gym bouncing around without any real goal, doing a little bit of this machine and a little bit of that machine

The simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver. 

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High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:

  • Jogging light...

HIIT home workout

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

  1. Dynamic Warm-up
  2. Bodyweight Squats
  3. Push-ups
  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
  7. A stretching to cool down.