I hear people say every day how they are gonna change the way they eat and start working out 6 days a week and they are gonna do everything different then they used to in order to get them into shape.

Trust me,  I love the enthusiasm as much as the next trainer, but, I always preach moderate consistancy in the beginning  to achieve long term success when it comes to making a lifestyle change.  Here is why.

If you are like the majority of people who are looking to make a change, whether that be get back in shape or start eating healthy or what ever your goals may be, you have been consistantly doing something other than that for quite some time.  Thats not a bad thing !(kinda)  It does show me that you have the ability to do something for an extended period of time.  When it comes to a healthy lifesyle change it is exactly how it sounds, "a LIFEstyle change).  Although your goal may be to fit into an old pair of jeans, or look awesome for a beach vacation or wedding but lets look at the big picture.  We are looking to make your life better FOREVER.

So, after I have made that clear let me explain the method to my madness.   

You have not been doing the things you ultimatly want to do in the past, so what makes anything different?  Why now will you make the jump to doing everything perfect and keep it that way ?  I am sure like many others,  you have gone on short term periods where you were doing your perfect eating and your 6 days a week gym schedule.  How long did it last ? One week, two weeks ?  Or maybe it was forever and you are in the select few who was able to make that great change.  In that case,  this post will not pertain to you…. (nice work 🙂

But, for those of you who did not hold forever let me help you out.  When you go to make those changes, lets start small.  A lifestyle change is not made in weeks, months or even years sometimes.  The only difference is time.  What do you prefer, take small baby steps which will eventually still get you where you want to go.  Or, big steps which you may not be able to keep that pace forever and you stop along the way ?  Right answer is baby steps.

When it comes to exercise:  if you are starting from scratch then it would be a great idea to get some professional help for a little bit to get you on the right track.  If you have some experience in the gym then start slow.  Find a realistic amount time which you know for a fact you can do each week.  2 or 3 days for 35 or 45 minutes is a very good goal.  You wont feel intimidated by that much time but it is enough to help get you on your way.  Once you have been consistantly on that schedule then maybe it is time to add another day, or a different style of workout.   Take your time !  You have your whole life to continue your workouts

When it comes to nutrition habits(notice how I dont use the word diet): Everyone would love to be able to eat the perfect amount of food all the time and keep the food choices as clean as possible for every meal.  But, for the beginners here, lets approach this a little differently.  The first thing that needs to be made clear is that if you are like the majority of people, you are eating way too much food to begin with.  Step one is to take the current meals you eat and cut them in half.  This will start to drive the idea of portion control into your head.  Now, this may also take time !  Very few people learn how to control they way they have been eating for years in a week or two.  Once you understand the meaning of portion control then you can start becoming very focused on more detailed food choices such as:

1. Breakfast is the most important meal of your day.  It is your first form of fuel when you wake up from your long sleep

2. Try and keep the whole grains and pastas consumed earlier in the day.  This is also great if you get your workouts in later in the evening(great fuel)

3. Your meals throughout the day should look a little something like this: Breakfast/snack/Lunch/snack/Dinner- then DONE !  Your snacks should be smaller portions such as fruit or veggies and snacks should be about 2-2 1/2 hours after your main meals.

**** Now these are just my suggestions and the rough outlines that I suggest and have seen success with my clients.  I am NOT a nutritionist but have a great understanding of how to fuel my clients for success.  If you feel you need more detailed information I suggest finding a nutritionist in the area to give you further professional assistance.


Ok well those are my pointers !  

Understand that success in lifestyle changes comes with time and commitment.  Like the much used statement "you get in what you put in".  If you dedicate yourself to becoming a healthier individual and accept the fact that it does take time, you will succeed !!

Anyone that would like to talk more about making that change, feel free to contact me via email, facebook, twitter or any other of the dozens of ways to contact people these days 😉


Good luck and train safe !


Your Trainer, 

Josh Dickey

Owner of Sculpt Fitness 

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