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Published on November 1, 2018

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 October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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