[The Vicious Cycle] How to Get Started
If you have been thinking a lot lately about getting fitter and healthier but have been struggling to get started, this one is for you...
I had a great question come through from one of our valued Golfer's Edge email subscribers last week.
Read this one very carefully. I guarantee it applies to you. Or if it doesn't now, it has in the past, or it will in the future.
A very common problem. To say the least.
(This subscriber has a medical condition that is contributing to his issues and his ability to 'get started' which I won't get into. But I think the advice I give below applies to everyone...)
The question:
"...In the meantime my energy levels are low and I haven’t played golf for 4 months..."
"...So I’m in that vicious circle of lethargy, no exercise, putting on weight and losing muscle tone..."
"...The last time I played, although in a cart, after the round I was exhausted and I usually play twice a week..."
Does the VICIOUS CYCLE sound familiar...? (It may not be as extreme as this for you.)
You may just be struggling to finish 18 holes 'full of beans'.
You may not have the strength and endurance to hit your drive on 18 the way you hit your drive on the 5th.
You may be 5, 10, 15 or 20 kilos heavier than you know you should be.
You may have hit a 'handicap ceiling' due to your lack of fitness.
Whatever your issue, I'm sure you recognise the VICIOUS CYCLE, that is preventing you from getting started.
But here's the big thing:
You probably already KNOW exactly WHAT TO DO to get fit and lose weight.
^^^^^
Read that again. It's important to realise.
(It's OK if you don't know what to do though. Here is a simple 7 Step Method:
- Eat more vegetables and fruit
- Eat more protein and less starchy food (bread etc)
- Drink more water and strictly limit drinks that contain calories (alcohol, soft drinks etc)
- Walk every day for at least 30 minutes
- Start a basic resistance exercise program 2 to 3 days per week (for golf specific purposes focus on twisting, bending, squatting, core and glute strength and stability)
- Get eight hours of sleep per night
- Stretch your individual tight muscles daily)
Sounds simple right? You already knew that you should be doing most of that didn't you?
So why do we stop doing it? Why do we get trapped in that VICIOUS CYCLE. And, more importantly, how do you get out...???
Well, here is the 'Big Missing Piece' to taking control of your health and fitness getting Golf Fit...
Being accountable, to someone or something, for your workouts and nutrition.
“Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences...”
In a nutshell, accountability keeps you consistent because you have to report back what you’re doing (or not doing) in the gym and in the kitchen to someone else...
Accountability can take you much further and is more important than personal motivation for this simple reason: Nobody always feels motivated to go to the gym or eat healthy. We all have lapses in motivation that affect our training and nutrition consistency. And if you can’t be consistent, you can’t make progress.
Accountability gets you out of the VICIOUS CYCLE. It keeps you consistent and gets you golf fit and healthy. Accountability gets your handicap down. And it gets RESULTS.
Andrew's Accountability Strategies:
Nice to know accountability is the answer, but how do we make this work day to day...? (Check out this Article for more detail: I Know What to Do by Nate Green)
Strategy 1: Commit to More than just YOU
An example here would be to set up a contest with a friend, spouse or co-worker. Who can go the longest without skipping an exercise day? Who can cook the most meals at home instead of eating out? Who can last the longest without soft drink or alcohol?
Strategy 2: Commit to Less
This is the under-promise and over-deliver idea.
For example, change “I’ll cut out sugar every day” into: “I’ll stop eating each meal when I’m 80% full.”Eat what you’re already eating, just slightly less.
Or, “I’ll eat one big salad a day.” Focus on eating one more well-chosen meal each day, even if you have to buy it. Even food courts have salads with chicken these days.
And change “I’ll go to the gym every morning at 6AM” into: “I’ll get two solid workouts in per week, scheduled in my calendar, and go from there.”
Reduce the commitment to something you can always stick to; do more only if you can, making it entirely optional.
(The question most people have is here, though, is: will that actually work? Will such small changes actually do anything? The answer is yes, when done in sequence. Once the first one is done, the second one is even easier, and so on.)
Strategy 3: Commit to both More than just YOU and Less
Commit to something big and external (like the friendly bet with your friend or co-workers). And at the same time commit to only taking small steps at a time. Changes you feel 100% confident you can do for 30 days. The only way to get started, make progress and stay consistent is to adjust the way you commit.
Strategy 4: Get some help from at least one other person
If you’re struggling to get fit and healthy, or stay consistent to your program he best thing to do is find another person who can keep you accountable. This could be a coach/trainer that you pay money to (like me) or just a friend who agrees to meet and train with you at the gym.
I hope this information and these strategies make a difference in your battle to get golf fit and healthy.
If you'd like some help staying consistent with your Golf Specific Exercise and Eating Plan, I am more than happy to help. Read more and apply HERE: http://www.golfersedgept.com.au/online-performance-coaching/
Andrew "I'll Keep You Accountable" Ransom, The Golf Fitness PT
Head HERE to get a copy of my Free Report: The 3 Best Exercises to Build Your 300 Metre Drive as well as regular Golf Fitness, Weight Loss and Nutrition Tips & Tricks by email.