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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

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Florian Wüest

Qualified and experienced fitness trainer and online coach.

The Truth of Rapid Weight Loss: How to Actually Shed Pounds How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet The Biggest Myth About Losing Belly Fat: Can You Lose Belly Fat Only? Why You Should Keep a Fitness Journal to Jumpstart Weight Loss How Long Does it Take to Build Muscle and Increase Fat Loss?

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Last Updated on November 18, 2020

50 Habits of Highly Successful People You Should Learn

50 Habits of Highly Successful People You Should Learn

If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

Here’re 50 habits of successful people you should learn:

1. Believe It to See It

Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

2. See Problems as a Wonderful Gift

While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

3. Keep Looking for Solutions

Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

4. Remember It’s All About the Journey

Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

5. Feel the Fear and Do It Anyway

There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

6. Always Ask Productive Questions

It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

7. Understand the Best Waste of Energy Is Complaining

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

8. Don’t Play the Blame Game

Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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9. Maximize Your Strengths

Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

10. Be in It to Win It

Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

11. Know That Success Attracts Success

People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

12. Actually Choose to Be Successful

Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

13. Visualize, Visualize, Visualize!

You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

14. Be a One-Off Original

Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

15. The Perfect Time to Act Is Now

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

16. Keep Learning, Keep Growing

Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

17. Always Look on the Bright Side of Life

Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

18. Having a Bad Day? Do It Anyway!

We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

19. Sometimes Risky Business Is Needed

Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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20. Accept Challenge All the Time

Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

21. Make Your Own Luck

In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

22. Ignite Your Initiative

While many people are reactive, successful people are proactive – taking action before they have to.

23. Be the Master of Your Emotions

Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

24. Champion in Communication

Consciously working on effective communication skills gets anyone closer to success.

25. Plan Your Life Strategically

Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

26. Become Exceptional at What You Do

To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

27. Choose to Live Outside of Your Comfort Zone

While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

28. Live by Core Values

Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

29. Realize Money Isn’t Everything

Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

30. Don’t Get Carried Away

Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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31. Self-Worth Is Not Tied to Success

Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

32. Kindness Breeds Kindness (And Success)

Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

33. More Humility, Less Arrogance

Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

34. Change Opens New Doors

People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

35. Success Requires a Healthy Body

It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

36. Laziness Just Doesn’t Exist

Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

37. Resilience by the Bucket Load

When difficulty strikes, most would throw in the towel, but successful people are just warming up.

38. Feedback Is Just Another Chance to Improve

How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

39. Your Vibe Attracts Your Tribe

If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

40. Can’t Control It? Forget It

Successful people don’t invest time or emotional energy into things which they have no control of.

41. Swim Against the Tide

Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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42. Alone Time Is Valuable Time

More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

43. Self-Standard Is Higher Than Most

Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

44. Failure Isn’t Rationalized

While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

45. Down Time Is an Important Part of a Routine

Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

46. Career Isn’t Who You Are, It’s What You Do

Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

47. Be Interested in Only the Path of Resistance

While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

48. Follow Through

Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

49. Invest in All Your Dimensions

We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

50. Put Your Money Where Your Mouth Is

To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

Bonus: 5 Bad Habits To Quit

More About Success

Featured photo credit: Juan Jose via unsplash.com

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