Tag Archives: psychology
Did you know that there is technically no need to hire a coach, although t’s highly recommended. You can in fact be your own coach, all you need is the right tools, knowledge and application of them to make the life style changes you need.
There will be 3 things covered in the next few posts to help you achieve this, be sure to check back for more. We all know that there must be a goal but often the means of HOW to achieve this goal are not really taken in to account, this is where our first strategy comes in to play.
1 – Outcome & Behaviour Setting
The title might seem confusing but the overall premise and application are quite easy. First up you need to set your outcome, then the behaviours you will undergo that week to achieve said outcome. Now this will be done on multiple endeavours each week, however you also make this a long term goal setting process as well.
– Outcome: Lose 10% Body Fat – Write specific date to accomplish task, this is the end game.
– This Month I will: Attend the gym consistently, Track my calories accurately, Keep a consistent diary.
– This Week I will: Do 2 Strength Sessions, 2 CV sessions, achieve a 3500-5000 calorie deficit, track my progress.
– Today I will: Update my nutrition calorie tracking and achieve a 350-500 calorie deficit through food, perform 60minute of productive exercise in the gym and track the estimate effort and caller expenditure, eat 4 meals consisting of whole foods.
The structure is simple, as you can see. All you need do is write your Outcome followed by the 3 actions for behaviour – Month/Week/Day and stick to them. Take some time and write out the first desired outcome, then update the monthly/weekly/daily behaviour as needed.
In the world of fitness you will hear some of the more experienced lifters talk a lot about lifting according to how they feel.
It seems that now lots of people are using that word, but it does not mean what you think it means…
When you gain enough experience to base your lifts off how you feel it does not mean any of the following:
– Going too light too often.
– Stopping short because you don’t ‘feel’ it.
– Staying in your comfort zones.
The three points above are very common and people use feel as an excuse not to work harder, where as the experienced lifters use feel to test their limits and perhaps work up to a new 8,5 or 3RM for the day and maybe even add a little more weight to their assistance/back off sets.
It is true that if they really don’t feel strong enough to push a new RM they won’t but they will still hit their minimum lifting numbers according to their program.
Experienced lifters do work off of feel but they also follow a a progressive and periodised program as well. For these people ‘feel’ means a new RM/PB not “I’m going to take it easy because I’m a tad sore” which is what it means to many.
Some call this Auto-Regulation. This is linked in with utilising the RPE (Rate of perceived exertion) scale to gauge your lifts. You might record a deadlift that feels like an 8RPE to you but when you watch it back it looks like a 7, meaning you will help understand what each RPE point means to you and how/when to push harder or hold back.
Any good program will be progressive and have scheduled de-loads and a logical structure one the Macro/Meso & Micro-cycles, however until you are at a Training Age* that allows you to understand what ‘feel’ actually is you’d be better off following a strict structured program and striving for constant progression.
*Training Age si the amount of years you’ve been lifting. As an example you can have an 18year old Olympic Lifter who has been lifting for 14years easily out-lift a 30Year old man who has been lifting 6month.
If you have been lifting for a considerable amount of time then you will already know what feel really is, if you;re still new to lifting I would advise you write everything down when you train. I literally mean everything… How the reps felt, how they looked on camera, how their speed was, who your form was, EVERYTHING. Doing this will help you grasp the concept of what feel actually is very quickly.
In the words of a wise man:
“Don’t think, feel.” – Bruce Lee
Yesterdays post was pertaining to Psychology and its importance in how successful your business will be.
It seems the point of the post was sadly missed.
While it is understandable that you want to know how you can get someone stronger
(Progressive overload with planned regression to a base point higher than the original.)
Or what is the best method to lose fat
(strength training combined with interval cardio)
And what nutrition protocols work the best for fat loss
(Eat more protein, eat more fibre, drink more water and eat less processed foods.)
Or muscle gain
(Same as fat loss with less cardio)
The importance of learning more about PEOPLE can’t be stressed enough because without being able to connect with people you won’t have a business, it’s that simple.
Here are 3 more tips on making those vital connections with people and gaining new clients:
1 – Don’t sing your own praises as this will not make you look confident when you start out, it will make you look arrogant. Instead have other people sing your praises for you. How can you do this with no clients?
You help people by giving them advice you would normally charge for thus getting them past a sticking point or plateau. You’re essentially doing them a favour, in return they will help you when you ask them by writing perhaps a short testimonial or giving you some before/after pictures as the result of your free advice.
Remember most of the time when people give you a gift you feel inclined to do the same at some point down the road.
2 – Don’t make people feel stupid. Saying something such as:
“Let me prove it to you.” or “I will do XYZ”
Need to be used carefully because this can give off the impression that you feel you’re better than the person you’re trying to help (Even if it’s true, never make them feel that is the case.), people want to be on equal terms.
Treat people with respect and they will reciprocate, some will even go beyond that and give you the highest praise imaginable which is worth its weight in gold.
3 – Be passionate about what they are passionate about. If you love lifting weight but they love cardio you now love cardio too.
We want to be around people who are like us. We feel more comfortable in the presence of those who share the same passions, interests and ideals so being like a chameleon and matching what is around you will help you build more bridges and create a good name for yourself.
If building a business was as simple as simply knowing your stuff there would be a lot more successful trainers in the world but unfortunately there isn’t.
I hope all of you who are reading The 10 Habits of Highly Successful Fat Loss are learning lots, this is because the Habits are now about to get more interesting.
Here is another recap of the first 5:
1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
Time to Start the next habit:
Habit 6: They Avoid Looking RIGHT At Snacks.
Don’t be, I shall explain how this habit works and it’s reasons. Everything will become clear in a few short minutes of reading.
Everyone loves a good snack, but do those successful people avoid snacking too much?
There is nothing wrong with a good snack, however, one can become two, then three and eventually eight.
Snacks a devilishly moorish, and with good reasons too. They are made to be this way so that we can’t just have one, we must have more.
What I have noticed is something that leads people to snack more than is necessary.
Look at your snack draw at work, or where you put the bag of nuts, sweets or biltong.
Is your snack of choice on the right hand side of you?
If the answer is yes you will be lead to you snacking more. This has been discussed in several psychology articles we have read along with a couple of books. Have you ever noticed that the sweets, magazines and special offers at check out stands are on your right? You will now.
There seems to be some inherent connection with the right hand wanting to pick up what ever is on it’s side.
While there are no specific studies on this subject, the simple observations and notes made by various psychologists lead us to feel there is defiantly something more to it.
Yes it might sounds crazy, but all we are asking is for you to try moving your snacks over to the left draw or your left hand side and see what happens.
This is a little known habit used by those highly successful people who started out just like you.