Fat Loss Preparation, Part III
July 30, 2008
So, you started your fat loss program and you are on your way. There is still some prep work that needs to be done. Once you start, it is never enough to just put your head down and deal with the issues as they come up. Mentally, you need to be prepared.
We talked about preparing your kitchen, preparing for possible negativity from friends, family, and co-workers, and even talked about being prepared for the long haul by setting goals. If you adequately prepared for all of those things, you are certainly ahead of the game and on your way. Now that you have done the "base" work of preparation, you need to prepare for what is to come.
Plateaus
People that are working on long term fitness and fat loss programs are almost guaranteed to have some setbacks, and these setbacks can make or break you depending on how you deal with them. The key is to be prepared for them before they happen.
Even though you may be making progress, losing weight, and feeling good, eventually, you will hit a plateau. Plateaus are normal and everyone hits them in one form or another. The problem that I see is that most people do not prepare for them and when they hit, they kill motivation very fast. Know that plateaus are going to happen. Know that you will hit some rough spots when the weight loss seems to stop, or your energy levels may seem to be non-existent. Realize that this is normal and is your body’s way of telling you that you need to change something up. Like I said, plateaus can make or break you. Listen to your body and learn what the wall you hit is trying to tell you. Most of the time, you need to change things up in your diet and your fat loss program. In my experience, this is when people make their biggest progress. The problem is that many people get de-motivated, and continue to do the same old thing and finally just give up. I will say it again…plateaus are normal and healthy. Be ready for them and when they happen, make a change. You may experience greater fat loss at those moments than anytime before.
Soreness and Pain
With any exercise program, you are bound to have some muscle soreness and maybe even some pain. This, again, is normal. It is your body trying to repair itself from the stress of your program. Most people know this, but few prepare for it before it happens. Like the rest of the preparation advice, realize before that you will be sore and might even experience pain during your program. The problem I have witnessed when people get sore or have a minor injury is that they tend to stop their program dead, to allow themselves time to feel better. While injuries do need to be dealt with, stopping your program cold is not the answer. Be prepared ahead of time mentally, and know that you will be sore and have some pain. Take measures to deal with this before hand, and unless advised by a doctor, never just stop your program. There are plenty of things you can do while still not aggravating your pain or injury. Listen to your body, but find other avenues to pursue when things like this occur. No matter what you do, you never need to abandon your diet during these times.
I always advise people to have alternate exercises that you can do in case you injure yourself or cannot continue. If you have a lower body problem, find things to do with your upper body. If you hurt your shoulder, ride the bike, or walk the treadmill. Something is always better than nothing. Just don’t stop.
The bottom line with a fat loss program is to be successful in the short and long run. The more prepared you are ahead of time to deal with issues as they occur, the more successful you will always be. Those that don’t prepare and go into their programs with their head down, tend to be less successful and have a greater chance of dropping out.
Be prepared!
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