Jon Kassian

Jon Kassian

Getting Fit With Jon K

Consistency for Success by Jon Kassian

Consistency for Success
Jon Kassian 
WBFF Pro 
Personal Trainer and Online Coach
 
Almost any top tier athlete, business person, or medical professional will describe how their ability to be consistent helped them in achieving their success. In the realm of health and fitness, often the term ‘consistency’ is used by trainers or fitness models in responding to the common question of “How do I get a body like that?” However most times, this comes off as vague and unhelpful to the average person. While those who have achieved admirable physiques know exactly what consistency entails, it’s more complex than just making sure you get your exercise for the week.
 
So what exactly does consistency mean? A better way of understanding the word is to think of it as regularity. Despite what advertisements would like you to believe, achieving the physique or look you’ve always wanted does indeed require a good amount of consistency! However, while getting to the gym regularly is one of the obvious keys to this success, there are many other tools that should be used to get to where you want to be. Here are 5 simple ways in which you can become more consistent with your health and exercise:
 
1. Measure Your Results
 
Whether you are looking to lose a couple of inches off of your waist, add muscle to your arms or shoulders, or increase your cardiovascular health, you should frequently measure your success.
This measurement should be reflective of your goals. For example, if you are trying to increase your strength on certain exercises, you should keep a journal log of the weights you are using within your workouts. Check the log once every couple of weeks and ensure that the weight you are utilizing is slowly increasing.
If you are looking for more visible changes in your physique, don’t rely on the mirror as your brain can trick you into what you see/don’t see. Instead, pull out the measuring tape and have a friend or trainer actually measure you. Choose one day a month to take measurements of key areas and keep a record of it. Be patient–results may not necessarily come immediately!! Consistent measurement of your results is one important aspect to reaching your fitness goals.
 
2. Create a Schedule
 
While this may seem like common sense, it is surprising how many people don’t take advantage of this simple tool. Creating a schedule is important not only for your physical wellbeing but also for your mental health. Using a calendar or a daily schedule planner allows you to plan your workouts and schedule them into your day. It also helps you plan small events such as cooking meals, relaxing, and the time you spend doing extra activities and socializing which frees up time that you thought you didn’t have.
At first, this may seem tedious, but creating a schedule helps you to stay organized. It also allows you to balance social, work, and personal time better which helps decrease stress and optimizes your body to respond to your workouts. It may sound silly to pencil in dedicated exercise time, but it can lead to increased follow through and productivity knowing that you have set aside some time in the day for you to work on your goals!
 
3. Plan Your Meals
 
One of the hardest parts for most fitness enthusiasts or those looking to get lean is planning and staying on top of their diet. The misconception is that only a super strict and rigid diet of rice, chicken, and vegetables will do the trick. While this may be true for those who are stringently preparing for a bodybuilding or fitness competition, it does not need to be as rigid for the regular person. There are many ways in which you can be creative and build healthy and tasty meals that will advance your health related goals. Planning out what you are eating for meals within a week, or even a few days in advance can help save time for shopping and preparation. Additionally, it allows for you to plan your portion sizes and proper distribution of your macronutrients based on your individual needs.
 
4. Monitor Your Sleep
The average adult does not get enough sleep on a daily basis for optimal physical function. Constant fluctuation in the amount of sleep can affect your mood, metabolism, energy levels, and your performance in the gym. Regularity in your sleep patterns can help you feel refreshed and allow for appropriate recovery between exercise sessions. Additionally, it will reduce your need to rely on stimulants such as caffeine to make it through your workday and exercise sessions, and will contribute to your overall wellbeing. Aim to go to sleep and wake up at approximately the same time daily regardless of what day it is, and ensure you are getting a minimum of 7 hours of sleep every night.
 
5. Use an Accountability Partner
 
Accountability partners are great for making sure you are staying on track. This could be your trainer, best friend or even your significant other. Make sure you choose somebody who is as interested in seeing you achieve your goals as you are. Confide in them your expectations and identify some areas of strength and improvement. Utilize them to help you celebrate your accomplishments as well as to give you reminders when you stray off of your plans. Ensure that your accountability partner provides constructive criticism and not just negative feedback or undue praise. Ultimately, it is up to you to stay on top of your health and fitness, but an accountability partner can provide external motivation and feedback which can allow you to stay more consistent, more often.
Making these habits consistent may seem like a daunting task at first. And while it will take some work to get started, learning to integrate these strategies alongside a proper training regimen will help achieve the success you are looking for. 
Be consistent. Be successful.
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