Having spent a lifetime in the health and fitness industry I’ve had the opportunity to see a wide range of participants. Regardless of age or experience at the end of the day consistency is paramount to a fit body. Whether the change is associated with food, exercise or getting enough sleep, sticking to a routine seems an insurmountable task for many individuals.
In a previous post I mentioned the book Willpower: Rediscovering the Greatest Human Strength by Baumeister and Tierney. In this book they explore how we choose to resourcefully or recklessly use our “limited” daily reservoir of willpower. In a nutshell, if we deplete our willpower early in the day there will be little to none left at the end of the day.
What does that have to do with consistency? Let’s say your only time to exercise is at the end of the day after work. If you deplete your willpower by various other means, such as having to resist the donuts in the break room, or a colleague offers you a sugary drink, whether you give in or say no precious willpower has been expended in making a decision.
This means by the time work is over your willpower might be running on empty and plays havoc with the ability to remain on track with your exercise plans. Understanding that it’s the small triggers that steer one off course. That’s why I advocate for creating “avoidance” tactics that decrease your chances of having to make certain decisions.
So in this case, avoid going to the break room if you know there is unhealthy food. Talk to someone in the office about having better food options available. Inform friends and colleagues that you are trying to exercise and eat consciously and need their support. If at home don’t bring items into the house that are tempting. And finally, bring your own food with you to avoid the impulse to eating something that depletes your willpower.
Another reason I see consistency falter is what I call “all or nothing.” For example, start off very enthusiastic I’m going to walk 3 miles 5 times a week. You manage to execute this for a couple months then get bored, tired and stop. Or worse you overdo and become injured which requires more time off. Thus, making it harder to get started again.
This same process happens with persons who decide to do a race and have not been exercising regularly up till then. They train very heavy for a period, complete the race and then fall off the wagon. Clients of mine have expressed that they are unable to exercise unless something, like a race, is pushing them.
I understand and appreciate the need for stimulation. However, I believe if you always need an outside source or person to rely on a steady exercise regime is vulnerable. It is also why I advocate for routines that are short and easy to do in combination with any larger events or ongoing training for a lifelong program.
Another reason I believe many young and mature individuals have low exercise consistency rates is because expectations are too high. Particularly, when the sole reason to exercise is to lose weight. I strongly believe exercise enhances one’s health tremendously, however, I do not advocate it as a means of weight loss.
I see strong evidence both in the research* as well as just by practical observations of clients that increase in exercise and reduction of calories is not an ultimate path to weight loss. Unfortunately, when the success of an individual’s participation in exercise is based solely on weight loss and that does not occur to their satisfaction, motivation and consistency can be negatively affected.
I am aware that navigating the “diet” conundrum in our nation today is difficult. I will devote a future blog post to my own personal nutritional path that has evolved over the decades. From an exercise perspective, if one is looking to develop skills for a lifetime of moving, getting beyond exercise for weight loss, is in my opinion a first step towards success.
As 2012 winds down and a New Year approaches here are a few ideas to ponder:
- Create a goal around consistency
- Think about starting slower and modest
- Develop short workouts that can be done in 10 or 15 minutes
- Mix up your exercise routines and add elements of play
- Establish habits to “avoid” danger traps of temptation
- Find a reason to move beyond weight loss!
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” Edward Stanley
*My go to research sources on food, fat accumulation, carbohydrate and sugar consumption are listed below. Happy Reading!
- Gary Taubes-Why We Get Fat and Good Calories Bad Calories
- Robert Lustig-Sugar The Bitter Truth
- Dr. William Davis-The Wheat Belly
- Peter Attia-The Eating Academy
- Zoë Harcombe- The Harcombe Diet
- Sally Fallon-Nourishing Traditions
- Michael Pollan-Food Rules: An Eater’s Manual
- Weston A. Price Foundation
