Anyone who has struggled with weight loss has a similar story. You are motivated, you have the program, the diet, the plan to make it work this time. You hit the ground running and see changes quickly, the pounds come off and you’re happy and motivated. But then a week goes by the the scale doesn’t move and the momentum slows, a few pound come back and you feel defeated, worthless and depressed. More weight comes back, you’ve lost more function, and the freedom and opportunity that a smaller fitter you would have provided.
What if there was a way to hold on to those feelings that those first weeks of success brought?
The problem lies in continued success and what you define as success. Fat loss is a complicated process and the scale doesn’t always show that you have changed the composition of your body. If the scale is used as the sole measure of success, you will not feel successful. When the marker of performance is not met, feelings of defeat leave you tired and worn out. Motivation fades and you fall back into the old unhealthy routines that got you to where you were in the first place.
Changing the focus of your wellness is vital to your fitness success. Success builds confidence, so continued success builds enduring confidence and leads to a healthier lifestyle. Creating an exercise plan that includes multiple, specific markers or “benchmarks” and including skills and movements with a high degree of difficulty that are scaleable (able to be done by an novice by modification), creates a system that allows for daily success and visible, measurable improvement.
For example, Ground Up’s program includes bodyweight movements, cardiovascular exercise and olympic lifting done with varying weights, durations and combinations. Every movement and workout is scalable to any fitness level. This allows for continuous progress and growth. In the first 6 months members are learning new skills, getting firsts, establishing personal records and building confidence. Members walk into the gym wanting to shed a few pounds and end up with a purpose by discovering what they can do, not what the scale says.
A system of measures, both broad and specific, to continuously measure successes is vital in maintaining motivation. Setting a personal record or mastering a difficult skill is incredibly rewarding and motivating. A female member once told me she stepped on the scale that morning and had gained 2 pounds, she then set a deadlift PR by 15 pounds and left the gym ecstatic, feeling incredible about herself. Performance based measurement is what will keep you motivated and wanting more.
The end result is success. When you feel successful, motivation stays, progress continues and each victory builds on the next. You start to realize that your potential is much more than you imagined. Personal records pile up, skills continue to develop and those benchmarks get better and better. In the meantime, your body composition changes, you look better and you feel better all without ever stepping on a scale.
Starting fresh or a 6 year vet, Personal bests keep us motivated!
We see it spill over to other areas of our members lives. Within months members are confident and strong, empowered by their continued success. They come to understand that if they can control this area of their lives, anything is possible. When you feel great about who you are and what you can do, looking great takes care of itself.