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8 Types of Attitude Most People Believe Are Essential to Staying Fit

8 Types of Attitude Most People Believe Are Essential to Staying Fit

Do you approach fitness with an ‘all or nothing’ mentality and obsess over the ‘eat clean & train dirty’ motto?

Are you too busy with the gym to worry about developing relationships and having some semblance of a life? Do you feel guilty for eating things that aren’t included in your diet?

If this is you—it’s time to take a timeout and adjust your attitude toward fitness.

Despite what you might have heard, becoming sexy and fit doesn’t equate to making numerous life altering sacrifices, missing out on meaningful events, or living a life that isn’t fun and fulfilling.

Will you have to make some sacrifices? Yes. However, I prefer to look at those as healthy adjustments to one’s life. Approaching life with the wrong fitness attitude will put a damper on your personal life and eventually lead you to resenting fitness.

If you’re new to fitness, stuck in a rut, or obsessing, then take a moment and review the list below of unhealthy fitness attitudes. Develop a positive fitness attitude before you start to pull your hair out.

Attitude #1- You avoid all your favorite foods

The number one complaint by people trying to start a healthier lifestyle is being forced to hand over their ‘unhealthy foods’. Healthier choices are needed in order to lose fat, but you don’t have to give up your favorite foods completely.

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Depriving yourself of your favorite foods is a surefire way to resent fitness. Depriving yourself increases your chances of binge eating. After binging, you’re more likely to feel shame and guilt about your indulgences.

If you’re exercising and eating healthy the majority of the time, indulge in your favorite foods with zero guilt given. This lifestyle of eating healthy isn’t a one week or three month excursion—it’s meant to be with us forever.

Life is too short to never enjoy the pleasures of food.

fitness attitude
    Everybody deserves cake from time to time

    Attitude #2- You take calorie counting too far

    Calorie counting gets out of hand when you start to obsess over your daily choices.

    Calorie counting doesn’t mean counting every little spec of food that you consume. Calorie counting doesn’t mean hitting your exact goal to the tee or it’s a failed day. If you want 150 grams of protein, but only reach 135 grams, then that’s a good job all on its own.

    Calorie counting best serves as a tool to teach you about food and aim for a daily goal.

    Attitude #3- Your confidence about your body hinges on others’ opinions

    At times, the mind is a master of deception. With advertising, people sprouting up in our newsfeeds modeling in their underwear, and magazines showing off the latest celeb diet of ‘this person lost 15 pounds in 2 weeks’, our self-worth is tested everywhere we turn.

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    Relying on external sources to determine our self-worth is a recipe for disappointment.

    The most important fact never stated is that those individuals are professionals—it’s their job to look as seemingly perfect as they do. They have professional chefs, trainers, nutritionists, maids, assistants, and any other kind of help. They don’t have to worry about taking care of their business, family, kids, school, cooking, cleaning, and the whole nine yards, as many of us do.

    Give yourself a break and stop comparing yourself to professionals who have hours upon hours to invest into their fitness. As long as you’re working hard, acting with intent, and being consistent with your habits, you should feel no shame or guilt. Results will happen.

    Will it take longer? Yes. But, who cares? The joy is in the journey and the growing that happens, not the destination. Gaining acceptance and letting go of needing approval of others will land you in a better place mentally and physically.

    Attitude #4- You think fitness is a one trick pony

    The beauty about fitness is that there isn’t only one way to go about exercising. Just as an RPG (role playing game) leads itself to exploration, discovery, and experimenting, your fitness is the same.

    Allow yourself to explore different styles of strength training. Discover a form of yoga that you enjoy. Experiment with methods of eating until you find one that works for you. Fitness is meant to tag along while you live a fulfilling and adventurous life—not become a dictator of your life.

    Attitude #5- You force yourself to do activities you hate

    The majority of people are under the assumption that cardio (i.e. long distance running) is needed in order to lose fat and become fitter. This outdated rule couldn’t be any further from the truth.

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    While some love to run, which I have no problems with, it’s not the only solution. If you make yourself do something you despise or feel uncomfortable with, you’ll stick with it for maybe a week or so. Soon, willpower fades because there’s only a limited amount for each of us. Fitness is meant for exploration—not pigeon holing yourself into a one size fits all strategy.

    Try new activities and see what sticks. Just because you’re not at a gym, it doesn’t mean you can’t improve your fitness. Get creative and go for a hike, explore your city and discover hidden gems that a car won’t show you. Go for a bike ride along the countryside, and most importantly, just stay active and enjoy yourself.

    Attitude #6- You tend to avoid social interactions for fear of ruining your diet

    It’s a Friday night and your friends give you a call to go out for drinks and unwind. You instead tell them, “I’m going to stay in” and use an easy excuse such as, “I’m too tired” or “I have a lot of work to do tonight.”

    How do I know these are common excuses? Because I have used them myself. I was afraid of ruining my diet and losing all of my weeks progress. I was also unhappy and depressed.

    If this is you, then tell yourself “no more!”. Let it be known to yourself that you won’t allow your diet to imprison you and cause you to miss out on activities with friends. Your macros are not worth becoming a hermit and living a life of solitude.

    Go out and have a drink or two with no shame. Keep the big picture in mind. No one in the history of fitness ever lost all their progress from having a couple of frothy cold drinks.

    fitness attitude
      have a couple drinks with zero guilts given

      Attitude #7- You workout to impress others

      What’s your motivation for working out? Your boyfriend or girlfriend? Your social circle? Your pretend friends on Facebook?

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      If any of those are the answer, you need to adjust your fitness attitude. External motivation will only take you so far. The flame burning to impress others will only light so long before it flames out. Sustainability with fitness comes from a fire within that will always burn—no matter the outside world’s opinion.

      At the end of the day, who cares how much you bench or squat? Who cares if your abs are or aren’t perfectly symmetrical? Who cares if you perform CrossFit, are into bodybuilding, or even general strength training? And ladies, it doesn’t matter if your legs aren’t toned to perfection.

      Don’t waste your time worrying about the minutiae of details—you have a life to live.

      Attitude #8- You quit when it gets tough

      The first few weeks of weight loss were easy like Sunday morning. Now, the weight isn’t flying off, work is stressful, and life is hitting you from all angles.

      Will you quit and claim, “weight loss isn’t for me” and “I’ll start back once life settles down”?

      Those are excuses. And excuses only sound best to those who make them.

      Let go of your excuses. There isn’t a better time to start than right now. Your setbacks and resistances are blessings in disguise to help you grow. Something will always show up and try to stop you.

      Will you let it stop you again or will you keep marching on?

      As W.L. Bateman said “If you keep on doing what you’ve always done, you’ll keep on getting what you’ve always got.”

      More by this author

      Julian Hayes II

      Author, Health & Fitness Coach for Entrepreneurs, & Speaker

      Starting Today, Stop These 6 Things to Become the Best Version of Yourself 5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym 4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead) 7 (Surprising) Actions to Take For Guaranteed Fat Loss 7 Simple Actions Practiced Daily By People Who Love Themselves

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      Last Updated on August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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