Changing our body composition isn’t strictly about managing calories. It involves commitment, keeping a promise, believing in yourself, and developing habits that promote a healthy lifestyle. Developing good habits support your commitment to your dream and keeping your promises. A good habit builds your confidence to believe in yourself through the sum of small achievements. Becoming healthy becomes automatic.
I set out to develop the habit of investing time to exercise and recover over the past five weeks. I eliminated four pounds in the process. I reduced my weight without controlling my diet. I made minor changes in my morning routine to support my morning run and get me started on the right foot. No matter what life throws at me, I make an effort to carve time out of my day to get it done.
This achievement gave me this confidence to take the next step in changing my body composition. Success builds more success. This consistency builds the momentum to become successful. Small incremental changes and achievements add up. Before you know it, it’ll be something great.
The ‘something great’ in this phase is feeling good with a sense of accomplishment and feeling stronger despite muscle soreness. It felt good to feel muscle adapting and forming under my thick layer of flab.
To build on this success, I’m adding another workout and developing another habit. This stage will last about six weeks.
I’m adding a second workout component in next stage of my base building phase. This component builds strength and burns more calories. I want to be a more complete athlete and runner. Our body is a system. When its parts work together without weak links, I perform better. Building strength allows me to be a more complete athlete and a better runner. I don’t want have strong legs and useless T-Rex arms. It replaces the volume I lose under my skin from fat loss. I will lose excess fat faster because burn more calories (like 30 calories more) than fat throughout the day. The muscle will protect my bones, joints, and posture. Definition will help me feel and look good. I’ll look damn good in a suit.
I decided to do my strength training in the comfort of my home. I find this method to be ideal for me because I won’t have the usual excuses I hear from others (and in the past, myself.) You probably heard the excuses. “It’s too busy at the gym. I don’t have time to drive to the gym and workout. The weather is nasty to get to the gym. I feel intimidated working out in public.” The list goes on. I’m getting rid of those excuses on my own terms.
I bought dumbbells and resistance bands to use for a workout program I bought. It’s a set of workout videos that guide me through workouts. All the planning is done for me. It saves me the headache of developing a program from scratch and saves me the expense of attending a fitness instructor’s class. It’s less preparing and more doing. I think that’s a win-win situation for me.
I want to make eating better a new habit. If I managed my calories better in the first stage, I could have lost a few more pounds. My energy levels might be higher if I improved my nutrition. My nutrition could have built a better Markemmanuel more effectively if I gave my body the resources it needed to build me up.
Over the next six weeks, I’ll be managing my calories and eating nutrient dense food. I will also time my food intake to take advantage of my body naturally operates.
I created a good habit of consistently exercising. Now, I’ll be taking the next step of eating better while adding another workout to support my goals and dreams. It’s a long and slow process but it will be worth it in the end. I’m making the steps to change my body composition and live a better life.
What steps have you made to improve your life that you found most useful?