I’ve seen women at Transformation HQ get back into a size 10 dress they thought they’d never wear again.
I’ve had lads tell me they can finally see their abs.
Veins appearing around their stomach that they’ve never seen before.
They’ve worked hard.
They’re chuffed.
Then comes:
“What do I do now?”
Fair question.
You’ve spent months trying to get to a certain weight or fit into those clothes.
Now you’re there.
Keep losing weight?
Keep buying smaller trousers until things get ridiculous?
This is where training can get interesting.
You’ve got the result you wanted.
Now you can put your effort into something else.
Getting stronger.
Building some muscle.
Getting through a session without needing quite so long to get your breath back.
And you don’t have to wait until you’ve lost all the weight before you start caring about that stuff.
You could be getting better in the gym right now and barely giving yourself any credit.
Think about the dumbbells you used when you started.
Are you still using those?
Or have you moved up a few pairs?
That exercise where you used to stop after six reps.
Can you now do ten without your technique going to pot?
Are you spending less time bent over, hands on knees, waiting for your lungs to catch up?
Those things count.
But because they happen gradually, you get used to them.
You pick up the heavier weight, get your set done and carry on with your day.
Then the scales don’t move the next morning and you think you’re getting nowhere.
Give yourself a bit of credit.
Yes, if you want to lose body fat, we still need to pay attention to your food and how your weight is changing over time.
But don’t ignore everything else you’re improving.
That’s a big part of why I still enjoy training.
At the moment, I’m focusing on building a bit more muscle.
I’m eating a little more, trying to get stronger and putting extra attention into the areas I want to develop.
I’m watching my waist too.
“Building muscle” can become a convenient excuse to eat like a dustbin if you’re not careful.
The aim is to make progress in the gym while keeping fat gain down.
Then, when I decide to lose some body fat again, I get to see what I’ve built.
I like having that focus.
Walking in knowing what I lifted last time.
Seeing if I can manage another rep with good form.
Moving the weight up when I’m ready.
It gives me something to get stuck into.
You don’t need to follow my plan though.
You might want to get through winter at roughly the same weight, keep your three sessions going and feel stronger by January.
That’s a decent result.
You can enjoy your food and have a few meals out while keeping an eye on your weight and sticking to your training.
It takes a bit of attention.
But it beats disappearing for two months and spending January trying to get going again.
So give yourself something specific to work on.
“Get fitter” is too easy to keep putting off.
Try one of these:
* Build from 6 good press-ups to 10.
* Get 10 controlled reps with your current dumbbells before asking your trainer about moving up.
* Improve your squat technique so every rep looks as good as the first.
* Complete your 3 planned sessions each week for the next month.
Pick one.
You don’t need twelve goals and a new spreadsheet.
Ask your trainer: “What should I work on over the next four weeks?”
They’ll help you choose a sensible target.
Then record what you’re doing.
The exercise, the weight and the reps.
If you pressed 8kg dumbbells for eight reps a few weeks ago and you’re now doing twelve good reps, you’ve got evidence you’re improving.
Much more useful than trying to remember how strong you felt a month ago.
And be honest with the reps.
Swinging the weight up, cutting the movement short and calling it a personal best doesn’t tell you much.
Do it properly.
Let your trainer correct you.
Earn the increase.
You won’t beat your last session every time.
If you’ve slept badly or had a rough day, tell your trainer.
Adjust the weight if you need to and put some effort into what you can manage.
There’s no prize for forcing a lift you can’t control.
Some weeks, keeping your appointments and training well is the win.
You’re building a routine you can keep through dark evenings, busy days and weeks when you can’t be bothered.
Because those weeks will come.
If every session depends on you feeling motivated, you’ll miss plenty.
So make the decision before you get home, sit down and start negotiating with yourself.
Get your kit ready.
Book your session.
Know what time you need to leave.
Then go.
Once you’re there, ask your trainer what you’re aiming for that day.
A better set.
An extra rep.
More control.
Give yourself something to work on for those 45 minutes.
You might walk out having done something you couldn’t do four weeks ago.
You’ll only find out if you turn up.
-Ryan
P.S
If you like the idea of getting stronger but keep putting it off because you’re unfit, short on time or wouldn’t know what to do, that’s where our 6-Week Meltdown comes in.
Three 45-minute sessions a week, no more than 6 people in a group, and a coach planning your training, showing you how to lift and helping you progress.
You also get simple food guidance that leaves room for the meals you enjoy.
It’s £120 for the 6 weeks. The price goes up to £149 in January, so grab one of November’s last few spaces at the current price.
Give yourself something to work towards instead of another month thinking, “I need to get started.” Hit Find Out More to see how it works.