Consistency and Success

Saturday, August 12, 2017 • Rockville, MD 20853-3508

As we all know, a lot of people start down a path to become fit and healthy but then stop…why? There are a lot of answers to this question. It might be that someone is overwhelmed or intimidated once they get into the gym. Perhaps it’s that someone wants fast results and quits when they aren’t seeing progress in a short period of time. Someone may feel like they don’t have the time to commit to a workout regime or they don’t have support from family and friends. But what about those individuals who do workout but aren’t seeing the results they want?


I had a conversation once with my trainer about the success rate of personal training clients. I asked him how many clients have had a lot of success. His answer was a few. I was somewhat confused as my trainer is phenomenal. Personally, I had success working with him: I’ve lost 50 lbs and about 15% body fat! So why did I have so much success at my gym while other clients haven’t? His answer was: consistency. He said that some clients only go to the gym for their training sessions. He is 100% correct.


When I started I had trouble staying motivated. I only went in once or twice a week and I wasn’t seeing progress. Honestly the fact that I was paying for training is probably what kept me going in. About six months into my training I attended a webinar with a transformation coach. He said “you need to schedule your workouts in your calendar like any other appointment you have.” That information was the motivation I needed to be more consistent in my training. So I started slowly adding more days per week to my gym plan and it made a huge difference. In combination with my change in nutrition habits, the weight started to drop and I saw changes in my health and physique.  At this point 2 years in, I go to the gym almost 7 days a week (my choice, not everyone has to do this). I typically lift 4-5 days a week, and the other days I do yoga, circuits, or TRX training. But I go even when I don’t want to go or when I’m tired. I find that after a workout I am usually feeling much better than before I started. I have made this part of my lifestyle and this was the key to success...I am consistent in my training. Now don’t get me wrong, I do take rest days as those are always needed for muscle rehabilitation and growth. Of note, my consistency isn’t just with my workouts; it’s also with my nutrition. I may have a cheat meal here and there but I don’t go crazy come the weekend or holidays. So how do I think we can overcome consistency issues?


First, if your nutrition is off, you are standing in your own way. They say that weight loss is primarily due to what’s in the kitchen and the rest exercise. So if you are only eating healthy part of the time, you are hurting your chance for progress. Second, if you are just starting out, don’t set out to workout everyday because you will be sore, you could hurt yourself, and you may quickly lose motivation. My advice is to start out maybe 2-3 days/week and then as you get more comfortable add additional day’s per week, but remember to have your rest days.  I think these types of schedules help one develop consistency in their training plans so you don’t get overwhelmed. Once it becomes a habit the rest will follow. Third, if you can afford it, get a trainer. I am a strong proponent of this. Not because I am a trainer, but because my trainer helped teach me the exercises that were right for me. They are also a great motivators and push you more than you push yourself. Even if you can’t afford a trainer, you can still ask a trainer for help with the equipment or a technique. They are there to assist you, so utilize them. On that same note, if you find a workout you want to try but you aren’t sure if it’s a fad or legit, ask the trainer. They should be trained for the best scientifically based exercises to do as not everything you read or see on the internet/magazines/tv is safe and effective. Lastly, I know everyone gets bored with their workouts after awhile or gets frustrated because they aren’t seeing immediate results. But the key is to keep going, don’t stop. Transformations don’t happen overnight. They take weeks, months, maybe years depending on what the individual’s goals are and their starting point. Find what motivates you to keep going. Write down your goals and post them where you can see them. Do whatever it takes to push yourself. But the key to becoming one those transformations you see posted everywhere is consistency.