The Mindset Game

Vow to start shedding fat on Jan 1st. Pay your neighbourhood gym in advance for 12 months, hoping that the financial outlay will translate into enforced commitment and discipline. Start hyper-restrictive, eat-your-arm-in-hunger, whatever-is-the-flavour-of-the-season type diet. Grit teeth and get through the first 5 days. Come weekend, shit hits the fan, and “fuck it , this shit be too tough” happens. Sounds familiar?

SHOCKER ALERT!

Fat loss is not easy, instant or an entertaining experience. Anybody who tells you otherwise, is lying. If you’ve used words like tough, too long and boring in the past, you’re starting to get an idea as to why your efforts might not have succeeded.

Your physical state today, is the culmination of repeated habits performed over a period of time, habits that are probably not optimal and habits that will require change.

You did not gain weight overnight, and you sure as hell won’t lose it overnight. Be prepared to play the long game.

Paying attention to a few things, will help set you up for success :

1. Know Your ‘Why’

Pic Credit : Precision Nutrition

It all starts here. What is your one overwhelming reason to want to do this?

Having dealt with a number of clients over the last 6.5 years, someone who comes in and says “I want to be in the best shape possible and in the best health possible for my children” has a better rate of success with their efforts than someone who comes and says “I want to lose 10 kilos in one month because I want to fit into a dress for my anniversary so that people will go ooh” (not that there’s anything wrong with the latter, but read on).

The former is an example of Intrinsic Motivation, where you’re not relying on external validation to help power through. The latter is an example of Extrinsic Motivation, where the danger of falling off the wagon is quite real as there’s nothing coming from the inside to keep you focused.

Someone with a very strong Why, that is intrinsically motivated, has the best possible chances of succeeding in their fat loss efforts.

2. Baby steps to giant steps

In the cult martial art classic, The 36th Chamber of Shaolin, the young and eager monk,

San Te, chooses to go right to the final chamber, when asked where he would like to begin

his training.

After he gets pwned by the abbot of the chamber, he decides to start at chamber level one.

Too often, when starting something new, especially fat loss, we take on too many new things, too soon, before gaining mastery over the basics, and give up because it gets overwhelming.

Follow the K.I.S.S (Keep it Stupidly Simple!) principle, always.

Start with one small habit, that is the easiest thing that you’re able to do consistently for a couple of weeks at least, like eat protein at all meals, or going to sleep at a certain time. Stack a habit on top of it, only when you’re sure you’ll be able to handle it. This way, you make sure that you stabilise at a step, till it is integrated with your lifestyle, and only then move up onto the next step.

Aim to get 1% better every day, and not 1% worse.

Pic Credit : Atomic Habits

3. Systems over goals

In his New York Times bestselling book, Atomic Habits, author James Clear talks about focusing on systems, as opposed to goals.

What is the difference between systems and goals?

As a drummer, I have a goal to play the John Coltrane toughie “Giant Steps”, at a live performance. My system is : how often I practice the fundamentals required to be able to play the piece, how often I practice at slower tempos to build muscle memory and fluidity and slowly build up to the tempo of the piece, and recording myself to see if I sound like a clunky robot or one with the music (“the feel factor”). If I didn’t focus on my goal and instead just concentrated on getting better at the piece every day, would I still achieve my goal?

You bet!

Focus on your systems, the results will take care of themselves. Does this mean goals are irrelevant? They help decide a direction for you to take, but the systems you put in place will ensure progress and results.

You can read more about the problems that arise when you focus on your goals more than your systems, in the book.

4. Sustainability

If you want to make changes in the way you eat and start to include some exercise, choose methods that are sustainable for you and your lifestyle. Don’t try to fit a square peg into a round hole.

For example, if you’re somebody who’s on the road most of the time, a plan that calls for macro counted meals weighed out to the nearest gram, and 6-days per week training with undulating periodisation, will drive you insane. A portion control based eating approach and 2/3 times a week bodyweight/resistance band training approach, may be more appropriate.

5. Taking responsibility