This is a guest post by Kal Gunay.
Hey everyone!
I hope you're all doing great!
When I sit down with a prospective client for the first time, I warn them that I'm going to ask some pretty invasive questions, most importantly about why they're here and what they want to accomplish.
I do this because after being in this industry for years I know that the number one reason why people give up on their fitness or weight loss goals doesn't have to do with injuring themselves...nope!
Instead, more often than not it's the mental side of exercising and eating right that most people have trouble with. Unfortunately once you GET into great shape...it's kinda nice to STAY there, isn't it? Well then why do we love to "yo-yo" back and forth between "in" and "out" of shape?
I see it happen all the time where a person works their tail off towards a goal...they accomplish their goal...and then they "fall off the wagon".
Maybe that's happened to you at one time or someone you know, so here are some tips I hope will help you GET and STAY in great shape!
Develop short-term goals
This is especially true for people who anyone who has a lot of weight to lose. It can be a daunting feeling to know you have 40, 50, 100+ lbs to lose.
Set dates in advance (birthdays, anniversary, holiday party, etc) no more than a few months away. Now assign how good it's going to be feel being more confident because you were able to slip into a size 2 (or have a tight t-shirt on for the guys) the day of your 20th reunion!
That feeling, or the consequence of not achieving that feeling, after all is what holds you accountable when threatening to "fall off the wagon".
Share Your Goals With Someone Else
Now that you know what you're shooting for...share it with someone you know will do their best to keep you on track! This can be your best friend, roommate, parent, sibling, spouse, personal trainer...anyone who you trust has your best interest in their heart.
I can't tell you how many people fail at some point in their fitness or weight goals simply because they didn't know specifically why they were trying to get in shape. Sure it's easy to say "I want to lose 20 lbs" or that "baby bump" but again it's the feeling and emotion of what losing 20 lbs or your baby bump will do for you and your quality of life that's going to keep you motivated!
If you can relay the importance of that to a confidant and continue to check in with them, it'll resonate and who knows...you just might inspire them to get in shape at the same time 
Change up your routine
Not only does changing up your exercise routine have a physiological effect in that it prevents plateau-ing and continues to elevate your metabolism...it's just good for the mind! There's nothing worse than dreading exercise because you're sick of doing the same thing over and over again!
With the weather so gorgeous out this summer (or if you're in South Florida like I am...hot and muggy, yuck!) you have even more options for rigorous exercise like long hikes, rowing/canoeing, biking, running, etc.
Take advantage of the elements and change it up!
Take a Break!
Once again, the physiological benefits of taking a week off from exercise are outstanding. Especially if you've been performing strenuous exercises like heavy lifting, for a period of 6+ consistent weeks...I recommend taking a whole week of completely resting your body.
A lot of people look at me like I have 3 heads when I tell them to NOT exercise, especially since they're afraid they're going to rebel and not want to come back. I can tell you that that is the furthest thing from the truth. After a week of complete rest, muscle tissue, cells, and your brain (!) are able to fully recover.
People are amazed to see just how effective this technique is when they report to me that they feel stronger coming back from a week of rest than before!
Again I have to warn you though, if you've been exercising for 4 weeks even at 4 or 5 times a week...I wouldn't say that you're quite ready for a reset button. Just listen to your body, it'll tell you when it's had enough!
I sincerely hope you are able to take a few of theses concepts and remember them when "the going gets rough". I can tell you from experience that there are many many mornings where I would rather sleep in instead of heading out for a run and sometimes, yeah, I succumb to the temptation to sleep in.
But more often than not I make sure that workouts are never stale, that my body has had plenty of rest, and most importantly I know exactly what I'm shooting for!
Thanks and have an awesome day!
-Kal
About the Author: Kal Gunay is a Boca Raton personal trainer in South Florida. He has over 8 years experience in working with individuals looking to lose weight and get in great shape. You can find him and numerous gyms in Boca Raton.
photo credits: target, hammock
{ 10 comments… read them below or add one }
I believe having a cheat day in your diet every now and then can give you a boost as well. Planning the day in advance gives some motivation to stick to the nutrition plan between cheat days. Good post!
Steve-
You’re dead on man! Cheat days are those things to where so many people are afraid to take them (kinda like rest weeks) thinking they’re going to fall back into bad habits, but when done properly…I’m found myself not really cheating on cheat days!
Thanks for the comment
I really like the idea of a week off, you are definitely right about that, it gives your body and mind a complete break. Really good tips Kal, thank you for the post.
I like your advice about changing the routines. Most of us don’t follow this simple advice and we get bored within a month. By changing the routine, you are helping your mind as well as muscles.
Great article! I agree with taking a break. You just have to be careful not to stay on that break too long!
But recovery of the muscles is crucial so the break could be a great asset to your workout and motivation!
This was a great article. I agree that people just give up because they don;t have specific goals. You need them and these goals need to be realistic! Rest is also something else that is very important but definitely don’t rest too much. Once you get to that point where you are exercising only one muscle group per day per week, you’ll be able to lift hard and get all the rest you need.
@Jaime and Jeff…you’re absolutely right regarding not resting too much…Thanks for the input!
Of course! This was a great article and is something that should be applied to all people trying to have proper fitness goals!
I agree with your ideas! I also think that making your environment more supportive of your change and setting goals focused on process rather than goal are two important
This is a great post! At first I found it hard to do “rest days” or “cheat days” but once I immersed myself into a healthy life style that fear or doubt slowly goes away.
Plus sharing your goals with friend and family helped out a lot on keeping me focused!!