... So you finally stand in front of the mirror and take a look at yourself. Perhaps you don't like what you're seeing. I've been there and I know what it feels like. It was long ago but I can still recall it. What are you going to do now? You can cry, shout, break something, whatever. You can also blame somebody else, say life has been tough or find another good excuse for your past behaviour. Because it's you and your behaviour who caused such a mess in your body. Sooner or later you'll come to realise it, to acknowledge it as the only truth, to accept the fact that you were at least human and we all tend to fall into the trap of self-sabotage from time to time... and now you're ready to do something about it.
... So after two years (such is my case), I see what I've accomplished and I'm proud of myself for my achievements, and I realise there's still a lot of work to do. I'm thinner & fitter & stronger, in comparison with my health condition in 2009, but it's 2011 now and this is another stage in my journey. The finish line will turn into a new starting line, which means - I was there two years ago, I'm here now, and since now on, I'm going to start working to get even further. It's good to look back so that you know where you came from, but you have to keep looking ahead so that you're aware of where you want to get and don't lose perspective, thus, getting sidetracked or derailed, which would deviate you from the path you've set for yourself.
You can be at the beginning of your fitness journey, as I was 2 years ago, or right in the middle, like I am now. The process we all have to go through in order to do something about our present conditions is different yet the same. The 'sameness' is, we have to follow a few universal principles that may apply to everybody. The difference lies in, we take these general principles and adapt them to meet our personal needs. We use them to tackle specific areas and that's how we do it our way and make it personal. Anyway, everybody will take their own journey, and no journey is exactly similar to another but there are things in common, though.
I've been reading many success stories on different sites related to fat loss and getting in shape. It's easy to distinguish which ones are fake. Nobody can lose 40 lbs in 12 weeks, and if they can, well, they're ruining their health. There are so many ads on the Internet offering the magical cure for overweight. Well, there's no magical cure, no extraordinary pills, no wonderful machines, no 'results-guaranteed' fitness programs. There are combinations of foods, exercise, lifestyle and mindset that may work for many of us, though. But it's our diligence ("earnest, conscious, determined, steady, persistent, perseverant, careful, proper and careful application") in the task of finding out what works for us, through thorough research followed by trial and error, what's finally going to make it work.
I know, too many words. So let's get straight to the poing. What do we need to start the whole journey, or a given stage of the journey? Nothing else but A PLAN.
What does a good fitness plan, one that's likely to take us where we want to get, consist of?
(1) A conscious 'state of the art'. I'm this person, here and now... How did I get here? What's there in my 'life baggage' - both the good and the not-so-good things. If I have a problem with my weight, why's that? (Genetic factors? Unhealthy eating habits? Sedentarism?) What are are my trouble areas? What are my resources? What can I do well? What do I need to improve? What do I lack? Only realising who you are and where you come from will help you put yourself on the path to a better you.
(2) A positive visualisation. Visualise the new you you want to be. Picture yourself healthier, fitter, stronger. Write it down. Describe how you will feel about yourself. In a few words, positive visualisation is a kind of trigger, its aim is to empower you by affecting your brain chemistry in such a way that your neurotransmitters redirect your whole body towards the achievement of the scene you visualise.
(3) Attainable goals. Now, there are long-term and short-term goals. If you want to run a marathon, first you have to be able to complete a half marathon. Before being able to run a half marathon, you should be able to run 10K. Before you run 10K, you ought to be able to run 5K. Before being strong enough to run 5K, you must be able to run 3K. And before that, well, you need to run at least 1K. That's the logical sequence. Forget about losing 40 lbs of fat in 12 weeks, right? Don't get discouraged - you will get there in due time IF you're "earnest, conscious, determined, steady, persistent, perseverant", remember? So set your goals for the next three months, then break them into month-to-month goals, then choose your goals for this week, then for next week, and so on.
(4) A program designed for you to reach your goals. This should include both a nutrition and an exercise plan meeting your needs, based on your own health condition, body type, age, gender, lifestyle, weight, etc. There are many web sites offering free meal and workout plans. Be diligent and find one (or more than just one) that suits you, or get yourself a good nutritionist and a good personal trainer.
(5) A positive mindset. Believe in yourself, in your possibilities, in your plan. You CAN change things, you can ACHIEVE - have faith! Try to stay focused and positive. Give yourself permission to fail. It's all trial and error, there's no magical recipes, remember? Deal with frustration and emotional struggle. You can do this! Don't let anybody, not even yourself, sabotage your dreams.
So now we're ready to start this segment of the journey. Good luck, and may the goddess fortune blow her winds in our favour.
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