Getting lean in 2012…why being specific will get you results!

It’s only been 11 days into this new year and the number one question my clients have asked is…”how do I get lean?”  Well…what’s your definition of lean?

Finding the person’s definition of lean is important because everyone views it differently. I can imagine financial gurus get these general questions all the time, too: “How do I get rich?”

“Well, you know, I want this to go away.” As they pat the weight on their stomachs. “AND WHEN DID THIS GET HERE AND HOW DO I GET IT TO GO AWAY?!” As they grab the flab on the back of their arms. “But you know, just leaner.”

Here is where the problem comes in, yes, weight loss can happen, and the flab can go away, but if you aren’t specific, how do you know what goal you are trying to reach or when you have achieved it?

Let me explain what trainer’s think about when we are designing the very best programs for our clients. We usually ask about their goals, what are they looking to accomplish short-term and long-term, what are their barriers to exercise and what are their motivations for change. So if you give me a vague goal like “get lean” it is as equally vague as “get rich”, “be successful”, and so on.

If you are getting the blank stare from your trainer after you have told them what you want to accomplish, reflect back and ask yourself if your goal was specific and measurable?

A short activity I want you to try the next time you sit down to write your goals for exercise.

1. Start with the end results in mind. What specifically do you imagine you want your body to look like? It has to be something you really want to accomplish! Don’t feel shy or embarrassed about putting down on paper “I want six pack abs”. Yes I know everyone talks, wants and tries to get them, and no you should not feel bad about wanting them either. They are fantastic to have and if you really want them, then write it down! If you want something, the motivation to obtain it and to stay committed will manifest. We are going to need lots of motivation for uncovering those six-pack abs, especially when you are working out in the early mornings hours on an empty stomach and cutting carbs.
2. Tell other people about your goal of wanting your own pair of ‘six-pack abs’. Tell your trainer that it is your focus so that it becomes their focus too. Both you and the trainer should work toward getting you the results you truly seek. By telling other people what you intend to accomplish you have already started the convincing your subconscious mind that ‘six pack abs’ are worth pursing. You’ll probably have other friends who want them, too! That way you can create a support support group. Like A.A. nobody is successful alone.
3. Visualize! Put up pictures for motivation….everywhere! Put a picture on your phone, in your exercise journal, on your bathroom mirror, next to the cabinet where you store food! Make sure that everyday you visualize the success you want to achieve. Pictures are very powerful motivators, any image we can place in that subconscious mind will help bring your dream to reality. If you cannot imagine yourself achieving that which you are asking, then the chances of you being successful are not in your favor. If you close your eyes right now and ask the question “what do I want to accomplish at the end of my training?” you should have a clear image that comes to mind, like you in a swimming suit showing off your six-pack abs, friends are jealous! If nothing comes to mind, let’s reevaluate your goals, let’s make sure what you wrote down to accomplish is actually what you REALLY WANT! If it’s not, change your goals and start the process over. No point in chasing something you do not want.
4. Prepare, plan and schedule your training appointments a month in advance. Plan out all your meals for the week, and every sunday prepare your meals so that you have everything ready to go. We need to make sure that everything that involves getting you a sexy pair of six-pack abs is planned out so that you stay on the right path. If your daily schedule says training at 5am, breakfast at 6am and work at 7am, then stick to the plan! By committing to something that has already been prepared we give ourselves an opportunity to trust that what we seek is revealed because we are worthy of that. If you sleep in, don’t train and miss breakfast then what you are saying is that you do not trust that you will accomplish your goal and your confidence in yourself will plummet. Your daily habits must reflect that success that you wish you see. Prepare, plan, schedule and stick to it!
5. Go do it! Action, the art of doing something toward accomplishing your goals is a deal breaker from some people. Clients tell me they want to have a sexy defined stomach but after a few days of cardio, cutting the carbs and sit-ups the excuses come rolling in. “I’m tired, my muscles are sore, I have a lot of work to do, its cold outside etc.” Do not allow yourself to become a victim of excuses. Where you start to feel like you want to cheat or give up ask yourself “are these excuses valid?”.  Yes I am sure you do have a lot of work to do and I am sure its cold outside and you do not want to drive to the gym today…but don’t let one day stop your train from forging ahead. If the excuse you are giving yourself is valid then tend to it, but if the excuse is false then pay no attention and power through!

What are your tips for success? Feel free to leave a comment and help other people reach their goals, too! Or if you have any fitness questions, please leave a comment! I’d be more than happy to help!