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Adjusting Training and Eating Habits for Lifelong Success

Adjusting Training and Eating Habits for Lifelong Success

Adjusting Training and Eating Habits for Lifelong Success

Not every life situation is ideally suited for an all-out attack on your health and fitness goals. There are times when improving your training and eating habits have to take a back seat. Then, there are times when you can focus almost exclusively on training, habit changes and generally winning with health goals. Adjusting habits to whatever else is happening is an important skill to have. Here’s how to do it all

1. Know When To Pull Back

These are the times when you’re already chasing your tail, trying to catch life’s curveballs as they hit your way. The times when you have a tight deadline at work that takes 28 hours of your time each day or when you are required to travel. Times when you have to care for someone close to you. Or on an upside, the holiday times. Switching your training or diet to a higher gear during these times just doesn’t work, you’ve maxed out on the available gears.

What should you do with your training during pull-back times?

Do the minimum to maintain what you’ve got so far. If you are used to training 5 hours a week, take it back to 2-3 or even less. You might even be better off planning your training so that during pull-back times, you are recovering and taking time off, your body needs it every now and then. Stay active in other ways.

Have a plan in place to set aside a few minutes each day for meditation or another form of stress release.

What shouldn’t you do with your training during pull-back times?

Don’t stress if you can’t keep up with your normal training schedule. Don’t tackle the new(est) Hollywood Belly Fat Blaster or Gunz of a Ghetto He-Man – training plans.

What should you do with your diet and habits during pull-back times?

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Have pre-cooked meals that can be heated with no effort. If your pull-back situation has taken you by surprise, you need to keep your cooking simple, efficient and nutritious. But tasty too. Keep recipes that are fast and that can be cooked without sparing a thought whether you should cook them. It might come in handy during these times. Cook big batches or find restaurants or delivery services that can cater to your diet needs.

Make it as simple as possible to maintain the habits you’ve worked on developing so far. As always, if you have the option to do so, planning trumps everything else.

What shouldn’t you do with diet and habits during pull-back times?

Too many people resort to fast food and microwave dinners during these hectic periods. It’s unfortunate since you may already be stressed or tired, and might be pushing your mental and physical limits. Piling poor diet choices on top of it all will make you feel lethargic, and you won’t be at your best when others might need your superhuman skills.

Don’t worry about winning any Michelin stars with your cooking. Or mastering advanced vegetable chopping skills. “Good enough” will suffice.

Don’t add new habits unless you are 100% confident you can stick to them.

2. Know When To Aim For Reasonable Progress

This is where we find ourselves most of the time. You might be busy, but nicely balancing family, work, training, and habits. You work normal hours on most days, and there’s room for regular training in your schedule. Things are not chaotic or out of control.

What should you do with training during reasonable progress?

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It’s good to alternate between easy and moderate, Occasionally when the stars align, test your limits. Stay at a reasonable level most of the time. Meaning, you show up, get your training done and move on. Don’t bang the dumbbells together trying to ignite the fire or get into a fistfight because someone else is using the bench press. Try to progress during these times by doing a little bit better, each session.

Have flexibility built into your training, that you can use to adjust to a situation that might arise at work, or at home. Some weeks you might be motivated to train more and during the others you might train less. It’s all good, as long as it all balances out over a longer period. Think life-long cumulative of training as a marathon and not a sprint.

What shouldn’t you do with training during reasonable progress?

Don’t be a hero and try to tackle epic and complicated training plans that are going to get thrown out the window as soon as something unexpected happens. Don’t sign up for a “6 weeks to a 10-pack” boot camp.

Also, you don’t have to feel as if you’ve been run over by a freight train after each session.

What should you with diet and habits during reasonable progress?

Add and track new habits one at a time until they become part of your routine. Keep working on the habits that you have tackled in the past and figure out ways to make them better suited for you. Find your “sweet spots”. Plan ahead so that you know how to react when an unusual or stressful situation comes around.

What shouldn’t you do with diet and habits during reasonable progress?

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Don’t take on habits, unless you are at least 80-90% confident that you can succeed with them.

3. Know When To Go All-In

These are the times when work is easy or non-existent. You have a private chef (or a very supportive wife) cooking all your meals and helping you with every request you might have. You have a nanny with a British accent who looks after the kids while you overhead press in the penthouse. You might even own a pool and a dolphin. Or you might be an 18-year-old living in your parents’ basement. Mum’s your chef and Dad is your spotter. You have no money issues, work troubles or dependents to look after. What you do have is all the time in the world.

What should you do with training during these times?

Always wanted to try the hardest of all training plans? Want to tackle the insane 6 month-long plan that ‘The Rock’ is on? Spend an extra hour at the gym each day just to work on your triceps? Go for it; this is your chance!

What shouldn’t you do with training during these times?

Don’t try to break the world record for squatting on a stability ball, because, well, it’s just dumb! And dangerous! Otherwise, do whatever you want. Because there isn’t any reason not to. Nothing is going to slow you down. But just don’t get injured.

What should you with diet and habits during these times?

Go on the strictest eating plan and calculate and weigh every single calorie and macronutrient. Let your life revolve around eating, and skip every possible social gathering in order to become the version of yourself that you want to be. I mean, for you, success should be measured in weights lifted and protein consumed.

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What shouldn’t you do with diet and habits during these times?

Don’t search for the secret supplement to increase your arm size. Don’t eat magic mushrooms or go on a juice cleanse to lose weight. Also, don’t do steroids.

By now, you might have realized that for most of us #3s, it is as rare as coming across a double-headed donkey. It is unlikely that you will be so fortunate. And you most likely wouldn’t be reading this blog. Then again, maybe you are a bored 16-year old billionaire living in your parents’ basement with your dolphin, who just enjoys my down-to-earth approach to fitness.

The times that are ideal for combining a tough training plan with a strict diet might come along once every few years, at best. Yet, this is what most people do when they start a journey toward their fitness goals. They sign up for mad challenges or follow a training and diet plan they found online. Those plans that are designed for a person who has the luxury to train for a living. Or the plans are clearly made for those who have some form of “chemical adjustments” flowing through their veins. And that is why most people who start also fail.

You are going to have more success by adhering to a reasonable and well-balanced approach that adjusts to your life as it happens. Sometimes you do more and sometimes you do less. Occasionally, you just work on staying where you are without worrying about progress. I mean, I love training more than most people, but it’s not my whole life. It’s just a part of it.

Reasonable progress doesn’t sound sexy or sell a lot of books, or even make great TV programs, but it does work if you have the patience for it.

What’s the best part? If you do it right, it will stick.

Featured photo credit: https://unsplash.com/@jessebowser via unsplash.com

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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