{"id":6081,"date":"2022-01-21T18:56:12","date_gmt":"2022-01-22T01:56:12","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=6081"},"modified":"2022-02-17T20:13:11","modified_gmt":"2022-02-18T03:13:11","slug":"goldilocks-training","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/goldilocks-training\/","title":{"rendered":"Goldilocks Training: How to Maintain Momentum"},"content":{"rendered":"

You might think your inability to stick with a plan comes down to a lack of motivation, or maybe even a fundamental lack of willpower.\u00a0<\/span><\/p>\n

But, willpower isn\u2019t what is holding you back. After years of coaching people as a personal trainer, I’ve discovered that most people struggle to maintain their momentum because they ignore one simple rule.<\/p>\n

It\u2019s called The Goldilocks Rule<\/a>.<\/p>\n

\"goldilocks<\/a><\/p>\n

It\u2019s a riff off the old tale of Goldilocks and The Three Bears. And, while it might seem ridiculous, finding what\u2019s just right<\/i> for you is the secret to better health.<\/p>\n

The Goldilocks Rule states that we experience peak motivation when working on tasks that provide the right level of resistance, challenge, and complication.<\/p>\n

In other words: if you take on new tasks that are too easy or too hard, that\u2019s when motivation, focus, and consistency fall apart.<\/p>\n

Let\u2019s say you haven’t exercised in years and want to get back into the gym this year. You\u2019re motivated and excited. Nothing can stop you. So, you decide to try a 5-day, bodybuilder-style workout program designed for 12 weeks. On paper, it looks amazing. The weekly volume and total volume is enough to transform anyone. It has all the best exercises and it\u2019s backed by all the latest exercise science research.<\/p>\n

Here’s the issue: If you\u2019re going from zero workouts to 5 days per week, the likelihood of success is low. It\u2019s too big<\/i> of a jump on every level. From the discipline to go 5 days a week, to the total amount of work (and stress) you\u2019ll put on your body, it\u2019s not practical or realistic.<\/p>\n

Remember, with Goldilocks and the Three Bears, the focus was on finding a good fit. Picking the right program is the same. When you take on too much too soon, it\u2019s easy to predict when you\u2019ll miss a day or two. The missed days could frustrate you to quit the plan prematurely. Or, the dramatic jump from no workouts to lots of weekly volume increases the likelihood of injury, which can lessen your confidence.<\/p>\n

And, that\u2019s before we consider the squeeze this puts on your calendar. Let\u2019s assume each workout is 60 minutes long. The move from 0 minutes of exercise to 300 minutes of exercise per week is ambitious and monumental.<\/p>\n

\"bar<\/a><\/p>\n

You\u2019re told you need to train a certain way to see changes. In reality, small jumps will still deliver changes, and \u2014 as you improve \u2014 you increase what you do. It\u2019s cliche to tell people to enjoy the journey, but there\u2019s a very real lesson in that wisdom. If you expect too much too soon, then you\u2019ll rarely see the results you want.<\/p>\n

How to Pick A Better Path<\/h2>\n

When motivation is high, you want to believe you can do anything (and you can). However, achieving your goals means creating a path that makes it more likely for you to succeed, not just diving head-first into a plan without considering your starting point.<\/p>\n

When you don\u2019t consider the path, the results usually don\u2019t follow.<\/p>\n

Here\u2019s what typically happens: You might hit all of your sessions during the first week (or two) while motivation is high (assuming the soreness doesn\u2019t crush you), but once reality catches up with you, that\u2019s when consistency and willpower begin to fade and you lose momentum and drive.<\/p>\n

You know what\u2019s too common with \u201cgreat\u201d fitness programs? Overuse injury.<\/strong><\/p>\n

You know what\u2019s frustrating with many workouts? Unrealistic timelines and expectations.\u00a0<\/strong><\/p>\n

You know what\u2019s not needed to see results? Living in the gym or slaving over every meal.\u00a0<\/strong><\/p>\n

Time and time again, the best results come from small changes that you can repeat over-and-over again with as little stress as possible.\u00a0<\/i><\/p>\n

If you’re trying to get back into the game\u00a0 \u2014 and win \u2014 consistency is your competitive advantage. Even if your start might seem slow, it\u2019s not.<\/p>\n

To chart a better path, create a baseline of where you\u2019re starting and where you want to finish. The baseline can include things like your fitness level, how many times you workout per week, and which meals are easy (and hard).<\/p>\n

You don\u2019t need a personal trainer to tell you what will work within your schedule. You know what\u2019s doable to start. You need to create some friction and change, but it can\u2019t be disruptive. In fact, the best personal trainers know that helping you change is less about exercise science and more about creating a plan that works for your life.<\/p>\n

Here\u2019s a pro tip that\u2019s worth remembering any time you\u2019re struggling: It\u2019s important to differentiate and figure out what\u2019s \u201cjust enough\u201d rather than what\u2019s ideal. \u201cJust enough\u201d meets you where you\u2019re at and is doable. And when something is doable, you do it repeatedly, confidence grows, habits form, behaviors change, and you get better.<\/p>\n

To make sure this year is different, let your action develop into results. Find a plan that sounds challenging but also that you\u2019re 95% confident you can do without a doubt for the next 4 to 6 months.<\/p>\n

Illustration: <\/i>The Almanack Of Naval Ravikant: A Guide to Wealth and Happiness<\/i><\/p>\n

\"The<\/a><\/p>\n

Better to achieve mastery and progress than to struggle, fail, and have to pick yourself up from ground zero. And if you\u2019re crushing the plan, you can always increase the difficulty later.<\/p>\n

This approach will help you accomplish small wins early and often, so you can keep pushing forward with confidence for the upcoming year.<\/p>\n","protected":false},"excerpt":{"rendered":"

You might think your inability to stick with a plan comes down to a lack of motivation, or maybe even a fundamental lack of willpower.\u00a0But, willpower isn\u2019t what is holding you back. After years of coaching people as a personal trainer, I’ve discovered that most people struggle to maintain their momentum because they ignore one simple rule.\u00a0<\/p>\n","protected":false},"author":4,"featured_media":6085,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,1016],"tags":[],"class_list":["post-6081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-wellness","bf-level-all-levels"],"yoast_head":"\nGoldilocks Training: How to Maintain Momentum<\/title>\n<meta name=\"description\" content=\"Struggling to maintain momentum with your fitness routine? You\u2019ve probably been ignoring the goldilocks rule. 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