When I first started lifting weights seriously, I did certain things almost religiously. Sadly, I haven’t been doing some of these “basics.” As of late, that is changing!
Have specific goals and write them down! I don’t remember the last time I had a solid goal, sheesh! I’ve been flailing aimlessly, and I have really felt it. I always do better with a goal in mind! (I think we all do). So, I have set some new goals for myself and I plan on being stubborn about these goals but flexible with my methods.
Be consistent. Consistency is essential because without it, NOTHING is achieved. A lack of consistency can bring on a lack of interest.
Educate yourself…Read/learn new things. This has been extremely motivating for me in the past. Reading about other people’s experiences and learning from their sucesses/failures. Learn about a new supplement or a new way to do something. It just keeps the mental juices flowing.
Nutrition…meal prep! Planning and preparing healthy meals for the week is key. It’s organized and there is never the question of “what should I eat?” Meals are measured, weighed, and ready…Grab and go! I like to do my meal prep on Sunday mornings.
Hydrate. Drinking enough water is important since muscles don’t work as well when they are dehydrated. Drinking water also balances your body fluids and helps keep your organs working properly. I like drinking about a gallon of water a day.
Rest and recovery. Get enough sleep. This is SOOO important! Probably THE most important part of recovery. If you don’t get enough sleep, that recovery, which is the period during which muscle growth occurs, will not take place. Everyone requires a different amount, but 6-10 hours should be sufficient. If you feel rested in the morning, you’ll know you’ve had enough sleep.
Keep a fitness log / food journal. I have become very lax on this one. Must be that I didn’t want to remind myself in writing of my poor food choices. 🙂 I have started keeping track again. I had forgotten this is a motivator for me.
Weekly weigh ins/progress pics. I don’t have a coach to answer to right now, but I still need to do this to keep myself in check. Pictures say it ALL! You may not be able to see the small weekly changes in the mirror, but when comparing pictures from previous weeks, you can see the changes. Again, this is motivation for me.
These are the basics! Going back to the basics always strengthens your foundation and gives you a solid place to fall back on.