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Fitness IQ BSCENE Magazine May June Issue 2010
Singapore Personal Trainer Gives 5 Attitudes That Boost Fitness
Reaching fitness goals is what training should be about. All the my clients who made awesome, positive changes to their bodies, had set their mind to do so. What’s different about these “success stories”? Here are some of the key things that I have noticed.
1. A champion mentality
I coach basketball as a hobby. There is a key difference between players that play late in the fourth quarter and those who sit on the bench in critical situations. It’s not about skill, it’s about mental stability and strength.
Same with reaching fitness goals. It is a tough fight, and there will be times when you might feel like giving up.
Champions have a correct and positive visualization of the end goal and end point.
Part of the champion mentality is to have only a positive image of what the end result should be. I know many people who have been fat for years and only think of themselves as fat.
THAT HAS TO STOP.
You not only need to think of yourself as lean, healthy and strong. You have to “experience” it before the fact. That means touching your waistline and “feeling” the hard muscles below, that means speaking about your fitness goals as if you have already achieved them, that may even mean buying clothes 3 sizes too small because you WILL get there.
Also, avoid what are known as self-sabotaging thoughts. Our conscious mind wants something (money, muscles, fat loss whatever) but there are those sub conscious thoughts that get in the way. E.g.
(Conscious thought): I need to eat well to lose some fat. I want to get lean. I know that means no starchy foods unless I just did some exercise.
* I choose a few meat and leafy vegetable dishes from the restaurant.
* I begin to sit down and look at my plate
(Sub-conscious, self sabotaging thought): This is not going to make me feel full, where is the pile of rice I usually eat?…
(to me, the most damaging thought): “What is a meal without rice/noodles/potatoes?”
With all those self defeating thoughts, the conscious mind can only overcome for a while, and it cannot continuously overcome them.
Some things that help: Put your goal down on paper, and then read it a hundred times in a row. “I want to lose 10 lbs in 8 weeks”. As you do this, there will probably be some self sabotaging thoughts that pop into your mind. Cut these down by focusing on the image of what it will be like to have achieved your goal easily and painlessly.
There is an inbuilt desire for excellence in champions.
You can’t live a healthy lifestyle in moderation. You need excellence. Moderation in this case, simply leads to failure. This probably isn’t’ what most people want to hear. But it’s WAR out there. We need to b tough.
Moderation is not the way to win a war. There is a requirement that we take bold and decisive action steps. No we don’t need to be perfect, none of us are. But 90% and above is good enough.
2. Social support for Success
Human beings need a community for continued success. Changing a behavior has 3 components. First is awareness. The realization that there is a need for change and that change will bring about positive effects. The second is intervention. The actually change of behavior. In this case it may be hiring a personal trainer, or starting a good diet and exercise program. The final stage actually makes or breaks the process. It is called sustenance. It means making the change permanent – long term success is what counts when it comes to reaching your fitness goals.
For this, a positive community is extremely important. There is a saying that “you are the average of the 5 people you spend the most time with.” If your family and closest friends are all pizza and beer fans who’s idea of excessive exercise is golf on the Nintendo wii, what do you think your chances of keeping to an exercise plan will be? Yup, close to nil.
I believe that social support and the community element are the key reasons that aerobics, boot camps, and yoga classes are so popular. Are their training programs better than a top end personal trainer. Certainly not. But there is the factor of community and social support that encourages people to come back. That’s certainly a positive thing.
3. A Will to change
While this is linked to no.1 I think it bears special mention. Change is a scary thing for many people because it can be uncomfortable and it brings about uncertainty. People like to do things that are safe i.e. they know the outcome.
However, there are some things that we simply have to change is we are to reach our health and fitness goals. One example is a client of mine who simply loved to jog. He had knee, back and lower leg problems but just would not stop. Physically I knew exactly what he needed to do, but he just wouldn’t.
What prompts an individual to make changes to his/her actions? Often it is not persuasive arguments but rather experiences that make a profound impact. I challenged him to stop and trade jogging for 8 weeks of sprint cycling and weight training. If he did not absolutely love the results of these 8 weeks, I would give him a full refund of his money as well as a free session with a top physio therapist in the area. He agreed and after 8 weeks, he became pain free, stronger, more muscular, and leaner. I don’t think excessive jogging will ever be a problem again for this man.
He had the will to change, sure it took some incentives but incentives are never a real problem. There are so many definite benefits to getting fit and lean. And deep inside I believe that he knew that the painful and stagnant jogging protocol wasn’t getting the job done. Similarly the TV watching and potato chip eating protocol isn’t going to get the jog done either. Change is needed.
4. A will to learn
Desire to do something is directly co related to competence in that activity. Good personal trainers and coaches care that clients continue with a healthy lifestyle even when they are no longer employing them. That’s why part of every session i coach is a review and education session as to why we just did what we just did. This builds the client’s knowledge base and makes them more and more competent so that they are more and more likely to do healthy activity. Trainers who simply count reps and cheer-lead clients are just not doing their jobs.
Even if you are not employing a trainer or fitness coach, learn all you can about fitness, nutrition, how your body works. I guarantee you that as you continue to learn how wonderfully your body is created, you will want to train and you will feel compelled not to put rubbish food into this amazing machine.
Right now go to amazon.com and buy a book about a fitness topic. It really doesn’t matter which one because you never ever get dumber by reading a book. “don’t believe everything you read, but don’t just read things you believe”. This is the correct mindset and attitude towards learning. In fact studies show that after genetics (not much you can do about that), the next greatest determinant of IQ is the number of books a person reads (ALOT you can do about that!).
5. A will to fight through to the finish
Easier said than done. How long does one of my fat loss programs last? 12-16 weeks. Are the results awesome yes. But still its 16 weeks. Its actually very quick, after all, a person may spend 30 years getting fat, whats 16 weeks for fat loss? But! That is eight times longer than the promises made by slimming centers, TV infomercials and dangerous diet pills. And the uninformed customer may choose based on this “promise”.
In this age of 5 minute meals, instant downloads (how long did it take for this page to load?) and quick fix fitness, the will to “finish strong” is very much overlooked.
However take heart. You will be rewarded. Pushing hard to the finish point is very much part of the champion mindset. I have met some of my athletes who have the will to win but not all of them have the will to PREPARE to win. They love to play in games but they don’t want to put in the hours and effort in training. A champion boxer once said that you can cheat on your training in the darkness of the early morning, but you will be found out in the bright lights of the stadium.
The key is long term consistency that will help you make choices that lead you to your fitness goals. Stay strong and good luck!
About the Author
Coach Jonathan Wong is Singapore’s Top Personal Trainer and Fitness Expert. He is a sought after author on fitness topics and is a member of Men’s Health Advisory Panel. Clients come to him to improve their health, fitness and sports performance. He has helped hundreds of Singapore residents achieve their fitness goals. Get a free 1500 page e-book and constant newsletter and blog updates at http://www.coachjon.com
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is this realistic in tennis?
within a year im planning to go from a 3.0 to 4.0-4.5. Is this possible with extreme fitness training/repetition? Also, is there any guide to improve my IQ on the court? Or is it just experience I need?
Maybe if you can hire a team of coaches and play 3 hours a day. Otherwise, you should be happy if you move up to a 3.5. For your IQ, read all the great answers on this site of course!
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