Motivation for long term weight loss - by Anthony Noud

I first started exercising and dieting as a means to an end- I wanted a better body, simple as that. I was externally motivated by wanting to look and feel good (and others to notice it) as my sole reason for change. After many attempts wishing, hoping and waiting for it to magically happen I resigned myself to the idea that maybe this exercising and eating right business was simply what I had to do. Exercise became a necessary “task” – something that needed to be completed. Eating clean and dieting was a restriction; constantly feeling like I was “missing out” on yummy food. If you can relate to exercise and diet being a chore, read on…

Even though this external motivation served its purpose in getting me off the couch and into the gym, in order to stay committed to my goals I needed to move beyond relying solely on extrinsic reasons for my training. I often see people give up in their attempts at better health and fitness for this very same reason.

External or extrinsic motivation is being motivated by external things- such as rewards, a prize, what others think, congratulations from one’s peers/trainer/partner etc. People who are externally motivated to exercise and diet often feel like they have little ability to influence the outcome of their efforts and often attribute their success or failure to chance, luck or other people.

I often notice this is the case of women placing all of their value into the number on the scales or people training for specific events such as weddings. Again and again, I see these people in the gym once or twice a day- training as if their life depended on it, seriously putting in the hard work…they may end up looking amazing for their wedding day, or reach their magical kg number on the scales, yet surprisingly they aren’t satisfied with the result, then get fed up and quit. Or they are happy with their efforts, but since reaching their external goal, subconsciously they no longer have any reason to train and the consistency begins to taper off until eventually, they fall off the wagon.

After losing about 30kg I found myself at a crossroad, I was leaner and fitter than I had set out to be, my primary goals had been met, leaving me with nothing to focus my intense efforts on. This is where I happened to find internal, intrinsic motivation to train and eat well.

Intrinsic motivation is a type of self motivation, exercising simply because you enjoy it, the feeling during or afterward, the challenge, the satisfaction of your efforts. People intrinsically motivated feel as though they are in control of, and are competent to achieve the result, holding themselves accountable regardless of the outcome.

Recently I set myself new training goals, and created my workouts with specific targets relating to strength. My entire training program was based around my ability to achieve the targets. The results were interesting to say the least. Initially I was hitting each and every target, I was stronger than I had ever been and felt more excited and motivated to exercise than ever before. This is a great example of extrinisic motivation being of benefit.

On the occasion that I wouldn’t reach my targets, even if I had completed a personal best I would leave feeling frustrated, as if I had completed a failed workout, even though I had just performed better than ever before!  Over a couple of months, it became apparent to me that because I had concentrated all of my efforts toward chasing these external goals to determine my competence and progress I was no longer enjoying my training, and viewed it as a chore.

This can be related to people who are chasing a specific weight loss goal. Often people become so caught up in reaching their magical weight loss number or dress size they can no longer appreciate the journey itself. I see this regularly with clients that have lost significant weight, they are slimmer, stronger, fitter and healthier than they have ever been,  often 90% of the way there! Yet because they are still motivated solely by the number in his or her head, find no joy or sense of achievement in their journey thus far.

I had to get back to the real reasons I trained, where I exercised because I enjoy the challenge, the feeling after a hard workout, noticing the small changes in my body after continued efforts. Like a magic trick, once I let go of the need to achieve a result or reach a specific target I instantly felt better, it no longer felt like a chore…my training was fun again!

TIPS TO INCREASE INTRINSIC MOTIVATION

-                How much do you value this? (If its not at LEAST a 7 out of 10 then you probably wont get there)

-                Set realistic goals- you can’t lose 10kg in 2 weeks!!

-                Do exercise you actually enjoy!- if you hate the treadmill don’t do intervals because womens health mag said to!

-                Do exercise you are good at or feel competent doing

-                Take ownership of your program- your diet and workouts

-                Be involved- create your own plan and then discuss with a professional

-                Count the added benefits of exercise, rather than just weight loss – cardiovascular health, endorphin release, strength, wellbeing

-                Vary your program from time to time

-                Always push yourself and challenge your body- this is necessary, but don’t subject yourself to extreme, unrealistic expectations

-                Try not to compare yourself with others- use them as motivation not for comparison

-                It actually is ok if you don’t meet your specific goal this week if you are putting in 100% effort

Look at your goals, why exactly are you doing this? If it is to please your partner or your co-workers or because you are worried about what others think of you this is fine and may help get you started but rarely do these extrinsic factors provide long-term motivation for change. People motivated by external factors often feel they have little ability to control their weight, and attribute success or failure to things such as luck, chance or others-family, trainer, partner.  Be wary of using “rewards” for exercising or eating well- research suggests this undermines intrinsic motivation.

Instead look within for real reasons to change, intrinsic motivation is the type that doesn’t simply fade overnight. You are likely to be intrinsically motivated if you train because you love it! Own your goals, take responsibility for your food and exercise and partake in exercise you enjoy!

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For real results contact me: anthony@purehealthclubs.com.au 

FROM FATTY TO PHYSIQUE COACH- a part of my journey by Anthony Noud

Author and Physique Coach -Anthony Noud Before and After shots
pay particular attention to the love handles and sexy man boobs

From an early age I struggled with my weight, overweight through primary and into high school and obese in my early twenties I could never seem to lose body fat and keep it off. I always dreamt of having a great body… often I would get frustrated and in a moment of inspiration I would swear to myself that the time was now, I was going to do it this time and achieve the body I wanted- like that guy in the movies, in the magazine or on the street.

Needless to say, my super intense moment of inspiration and motivation didn’t last much longer than a couple of days- I may have worked out for a week or so, ate a bit better, possibly even noticed a slight change yet mysteriously my motivation would always begin to wane, I had a social event, or got sick, felt “too sore” to train or LIFE just happened and all of a sudden it was 6 months down the track and I had come full circle- carrying more weight and feeling a little more hopeless. Sound familiar?

Recently I have overheard or read of many people “losing motivation” or “lacking willpower” to stick to, or continue their journey towards the body of their dreams. This made me take a look at my own story and wonder what is the difference between back then- when I would constantly give up, self sabotage or not even try, to now- where I feel fit and strong, can honestly say I am happy within my body and HAPPILY stick to an exercise/diet routine.

First and foremost- I had to reach the point where I was totally sick and tired of being unhappy with how I felt about my body. I knew I deserved (and always wanted) better. My reasons were purely to feel better about myself and look better, call them vain but lets get real- who doesn’t want to look better? Your reason doesn’t matter- it may be medical, to get healthy/strong for a planned pregnancy or children, to compete in any level of sport, or simply just to look amazing- it DOESN’T MATTER! Whatever it is this is YOUR inspiration, your motivation for change!

To be perfectly honest the next part of my journey is a bit of a blur, I started to exercise, almost daily and formed a habit- this was crucial, exercise HAS TO become a part of your life, if you think here “I don’t have the time to exercise”, then stop reading now and flick your browser back to facebook- undoubtedly wasting the next hour you could have spent exercising. 

At first it was really hard, I had to drag myself to the gym, I was working from plans I had found on the internet (some very helpful, and some just misleading) I just remember thinking WOW I am so sore and stiff I wasnt able to straighten my arms to drive to the gym- but going back for more anyway  (I don’t recommend this by the way J) Thoughts like- “I am so unfit, when I run I feel my entire body jiggle and its gross,” or feeling so self conscious at the gym that I would take my weights into a separate studio where nobody else could see me working out.

This was REALLY difficult, and I wish I had some special expert piece of advice to help people get through these early stages, but in my experience there simply isn’t any. You have to let go of your ego and self-consciousness, feel that fear- and DO IT ANYWAY!! By this I mean take a deep breath, walk through the door of the gym, and just get through the session NO MATTER WHAT. At times like these your newfound motivation and drive will be non existent, you either take that scary step to change your life or you don’t. This separates those who achieve their goals from those who keep dreaming about them. Harsh? Yes! But true? Definitely!

Within a month or two I was seeing small results, finding or feeling “new” muscles, getting comments from friends and family and before long it seemed that it was happening every other day. I remember clear as day the moment where I realized that I no longer owned a pair of jeans that fit me- and I was SHOCKED! IT WAS ACTUALLY WORKING! Who would have thought exercise and diet would actually work? This was great and felt amazing, I was not only reaching my physical goals, but building confidence and self esteem and had a newfound energy and passion for life…but where to from here?

To get to this point it has taken a whole lot of hard work, sweat and possibly a few tears.  You feel good about your progress so far, you have formed a new, healthier relationship with food (which is absolutely critical) and you may actually enjoy exercise (heaven forbid), but don’t let complacency creep in now.  That sense of urgency or hunger to lose weight has dissipated with the kilos…how do I stay motivated now?

Motivation DOESN’T just last! It needs to be continually sought after! One thing I notice as a constant with all of my long term successful clients is that they are constantly and consistently setting the bar higher- setting new realistic goals, trying new things, taking on new challenges- whether it be concentrating on the next 5kg, or wanting to see ab definition, run a half marathon, compete in a sportsmodel competition, make a national level sporting team or simply “do man pushups” one thing is always constant- each and everyone of them is always looking for the next goal, the next piece of motivation- the next reason to change and excel!

Write a list of goals for your health/fitness/body. Then decide how important they are to you and then write a PLAN OF ACTION, detailing each step of the way to achieving your goals.

You will NOT get the body of your dreams by simply turning up to your PT sessions. Sure, your trainer should help to motivate and push you to work harder but unless you are constantly keeping yourself focused on your goals, and staying motivated you will experience a plateau or maybe even regression of your results. Sure, we all have down days but if you constantly turn up to your session or class thinking “I hate this” “I nearly called in sick” “this is going to hurt” or “why am I doing this” then guess what?? You WILL have a SHIT session, delivering sub-standard results, ultimately reinforcing your negative outlook.

Personally, and contrary to popular thinking- I DO NOT bounce out of bed in the morning every day begging to be punished in the gym or smiling at the thought of sticking to a strict diet (well not EVERY day) - this is unrealistic and you simply CANNOT maintain this level of motivation. This is where consistency plays a part. Along with having a goal, you must also be CONSISTENT with the actions you take to make said goal a reality. Personally I think this is just as important (if not more) than the motivation itself.

Initially I set myself a bare minimum number of times I would exercise each week- this has to be realistic and in accordance with your goals.  Be consistent with your food and eating habits- make a deal with yourself that you will only eat “treat food” x times this month/week. Agree to give 110% in each and every session. When you feel tired or lazy TURN UP to your planned exercise session. Other than being incapacitated there really is no excuse good enough. If you simply cannot make a session due to commitments ensure you do a catch up session. These rules should all have a “no matter what, not negotiable” condition attached. If you are consistent in your actions, I guarantee the results will follow.

Seek new reasons for motivation constantly-cut out pictures of people you want to look like- refer to them regularly! (I have many successful clients that swear by creating a dream board and the results they deliver). Emulate the person you want to be, buy fitness magazines, learn new things to keep your program fresh, plan events such as fun runs or activities that interest you into your calendar, give yourself something to train towards- whether it’s a trek, a triathlon, a figure competition or feeling comfortable in a swimsuit next summer.

After a period of time pushing myself to achieve my redefined goals I realised I had lost all of my fat and was no longer overweight, in fact I actually looked pretty good! But what was next? This is where I noticed a shift in the source of my motivation.  I think this is what made all the difference and is a big reason as to why I now live and breathe exercise and diet.

If your motivation for training is based on external factors- pleasing your partner, family or your trainer, Or you are concerned about what others think – getting attention from the opposite sex, competing with others, needing to look better than etc, you may gain great results yet still end up feeling inadequate, or unfulfilled. I can strongly relate to feeling like this, and was baffled as to why. This is the exact opposite of how training should make you feel!

I needed to get real, take a good look at myself and the reasons why I was dedicating so much time and effort to these goals. There is no denying that it felt really nice to be complimented on my new body, and certain instances where it was oh so extremely difficult having girls ask ME for MY phone number! J  While this was great, the real fulfillment (and therefore motivation) came when I realised I was training simply because I loved it. I believe this is the real secret to long term motivation and as such I will discuss how I got to this point and how you can too in my next blog!

If you have never exercised, re-gained lost weight, at a plateau and feeling stuck in a rut or particularly if you are reading this thinking “I believe it worked for him but I could never do that” let me tell you that is RUBBISH!! For a LONG TIME I was that very person! Fat, feeling hopeless and my history told me that I could never be one of “those people”. I know how it feels and I also know that there really is no excuse! I assure you that it IS possible and will be one the best things you EVER do for yourself!

This is your call to action! If you have had enough of feeling hopeless or sick of not getting real results grab a pen and paper right now and write down your list of goals, devise a plan of how you will achieve them!  begin your new life this very second. 

If you have any questions or would like help in creating an exercise and food plan specific to your goals please do not hesitate to contact me anthony@purehealthclubs.com.au

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