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Why You Should Keep a Fitness Journal to Jumpstart Weight Loss

Why You Should Keep a Fitness Journal to Jumpstart Weight Loss

Having a fitness journal is a personal topic to me. In fact, if there’s one thing I probably regret the most in my previous years in the gym, it’s not keeping a proper journal.

It would’ve made all the difference.

One question at my exam to getting the national fitness certification, where I placed in the top 3 of the whole country, was “Why one should keep a fitness journal.” You know a topic is important if the authorities print it on an official exam.

Here are 17 reasons a fitness journal can help you succeed in the gym and beyond:

1. The Key To Celebration

Progress equals happiness. – Tony Robbins

One of the most encouraging acts you can ever do in your life is to track your progress. If you’ve set goals, it’s absolutely crucial for you to know if you’re moving any closer.

As Tony Robbins, a top-notch motivational speaker and author, said: Progress is happiness. It’s one thing to crave progress and another thing to start measuring it. Here’s when the workout journal comes in handy.

2. Better Guidance

If one does not know to which port one is sailing, no wind is favorable. – Lucius Annaeus Seneca

Imagine if a coach could analyze your whole progress, your weakness and your strengths in less than 5 minutes, without you telling him any word? Well, that’s what a fitness journal is for.

If you have paid to be coached by a professional in the fitness industry, why not make his life and your progress easier? Use a fitness journal. It’s less hassle for both of us, trust me.

3. Keep That Competitive Edge

A group of friends of mine once downloaded a running app. The goal was to keep each other accountable and maybe lose few pounds. What started as a harmless activity resulted in a fierce competitive battle.

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I heard stories of a friend that went for a run at 11pm just to beat the daily mileage amount of a competitor. After 3 months, nearly all of the ambitious contestants were in the best shape ever. Competition is a great tool – use it to your advantage.

Using a fitness journal can facilitate competition, as all of the information are in one, tiny place. Show a gym buddy of yours your journal and see what happens.

4. Reducing Your Willpower

The last thing we all want is to put more stress on our plates. Why should we consciously note down our progress? Shouldn’t the gym clear our heads?

Yet a workout book can actually lessen the willpower that we need to get to the gym. The fitness journal takes the decision weight off our shoulders that is needed to start the task.

There’re only two steps to this strategy: 1. Plan your workout in advance and 2. simply execute it.

5. Face the Truth

We live in an illusion. Our brain is determining our reality. The fitness journal helps you see the truth. It’s hard to argue with ink.

We think we simply have “bad genetics”, yet when we look at the written down intensity in the fitness journal it turns out that we haven’t exhausted ourselves properly for the last 6 months. No more excuses here.

6. Accountability to Yourself

A coach holds us fully accountable. A fitness journal keeps us accountable partly.

By looking at our past achievements, we can set the goal to achieve more. A fitness journal can foster our ambition.

7. See Patterns

I was blind, but now I see. – Bradley Cooper, Movie: Limitless

Ever wondered why you don’t feel fit during a day and then make personal best on another? A fitness journal can help you see patterns in your behaviours. What gets measured gets managed.

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8. The Joy of Task Completion

You know that feeling when you cross of something on your to-do list? It feels awesome. Why not have that same feeling after going to the gym?

If we write down the results of our training, we get a dopamine rush. It makes us think we’re in control of our destiny.

9. Know Your Weakness

Ever noticed that you’re bench pressing more than you’re squatting? In the journal, you see it in writing.

A fitness journal points out your weaknesses and shows you the areas that need improvement.

10. Minimize Variables

The best predictor of future behaviour is past behaviour. – Albert Ellis

What if your goals were basically guaranteed? Next to having enough reason, we also have to minimize variables. We have to control all there is to reach our goals.

11. Prevent Excuses

You’ve noticed that you haven’t made any progress? Look into your fitness journal. It’s most likely not your genetics.

If we write our progress down, we can see what works, and what doesn’t. This way we can prevent excuses.

12. Minimize Injuries

Feel a sting after doing shoulder exercises? Make a note in your fitness journal.

Before starting the next workout, go through the old workout and act accordingly. Often injuries accumulate after multiple trainings. We can minimize the occurrence of injuries by writing it down in our journal.

13. Condition Yourself to the Workout

A lot of professional athletes have routines before they start their training. They either wear a certain wristband, like Lance Armstrong, or have other interesting routines. Success leaves clues.

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Routines increase our performance. Taking out your journal before entering the gym floor tells your brain that it’s go time.

14. Look like a Pro

“Have you seen that guy training with a fitness journal? Yes – he must be taking this gym stuff serious.”

Do you want to be a pro? Act like one. Fake it until you make it. Looking and acting like a professional becomes a self-fulfilling prophecy.

15. Know Who to Associate With

The rock band Van Halen had a now-famous “No Brown M&Ms clause” in their gig contract. A standard concert contract called for them to be provided with a package of M&Ms backstage. But with no brown ones.

Even a single brown M&M in that package, was enough for Van Halen to cancel a scheduled appearance without notice and usually destroy the whole backstage room in a rampage.

The M&Ms clause was included in Van Halen’s contracts not as a cause of laughter, but because it served a practical purpose: to provide a simple way of determining whether the technical specifications of the contract had been thoroughly read and complied with.

The fitness journal could be your brown M&M clause when dealing with your fellow gym members. Did that guy just tell you to do a certain workout? To evaluate the advice, scan for a workout journal nearby.

If you don’t see one, you can just disregard his advice altogether.

16. Parkinson’s Law – and Why Your Time Is Valuable

Work expands so as to fill the time available for its completion. – Parkinson’s Law

The Parkinson’s Law also applies to your fitness results. If you don’t give your workout a max. duration, it will go on for hours on end.

Pre-determine the sets, reps and exercises that you want to do beforehand. Then go into the gym and execute.

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17. Focus on You

While I’m a huge believer in motivation through a competitive spirit and external factors, in the end, this journey is about becoming a better you. A healthier, faster, stronger and better person altogether.

The fitness journal can help you keep your focus on where it should be — on you. In the end, all the notes that you take are focused on your progress and your decisions.

How to Start a Fitness Journal?

Starting a fitness journal is simple and easy. You either buy a pre-written book which makes it even easier for you or you buy a blank notebook.

The variables to track are

  1. your repetitions
  2. the total amount of sets
  3. your exercises

But you can also track your sleep hours, your rate of percieved exertion (RPE), your daily caloric intake up until your pre-workout intake of caffeine in milligrams.

I recommend you to start with the 3 basic variables noted before and then add additional ones, once you feel comfortable. The mantra with a fitness journal, as it is with general fitness, is consistency. It’s better to start small and be consistent than to start big and be unsteady.

Take the fitness journal with you every time you go to the gym and then write down your notes after finishing the set. After a couple of workout days, this becomes second nature and won’t take any time or brain resources at all.

Final Words

The reason most people don’t have a fitness journal is, that they assume it’s not worth it. Nothing could be farther from the truth.

There are plenty of reason to follow a fitness journal. From being a proven blueprint, creating motivation to being a facilitator for personal growth. Having a fitness journal is an absolute necessity if we’re serious about reaching our fitness goals.

In fact in my opinion, having a professional journal can make all the difference.

Featured photo credit: dylan nolte via unsplash.com

More by this author

Florian Wüest

Qualified and experienced fitness trainer and online coach.

Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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