There are things we want to change…yesterday. We want to lose body fat, build muscle, change habits, etc. Change, however, takes time. Moreover, change requires consistency of habit.
Consistency is not, necessarily, doing the same thing over and over. As we change, we need to change incrementally—“baby steps”. We tweak our changes, as needed. Consistency is not constancy.
Change is progressive. It requires specificity (the body make specific adaptations to imposed demands). It requires overload (the body system require a stimulus greater than that to which is accustomed). Most importantly, it requires time and effort—a plan.
If our efforts are slowed, we don’t need to jump ship for another. Unfortunately, many of us will be swayed by the latest diet or workout and never see consistent and significant change. This said, it is often difficult to know if we are on the right path. If, of course, you are not seeing signs of improvement, then a change might be warranted. Once, however, we find a diet or exercise program that seems to work, we have to stick with it.
One cannot successfully lose body fat on a diet plan that is less than 7 days a week. You can’t lose weight spending 6 days in a 500 kcal daily deficit and eat a 3000 kcal “cheat meal”. Likewise, we don’t create habits by on-again off-again behavior.
There will be plateaus. The body, after all, seeks to maintain homeostasis. Body weight, for example, seeks to maintain a “setpoint”. (This is why it can be difficult to gain muscle, just as it can be difficult to lose fat.) Patience and wisdom are needed when we hit plateaus. Most often the necessary changes are small—e.g. a slight adjustment in macro balance, an increase (or decrease) in training volume, more rest, an increase in activity, a small decrease in calories, etc. If the changes are too great, we risk further failure.
If just starting (a diet, an exercise program, a healthy behavior, etc.) give it some time. It takes at least 6 weeks to establish a habit. Remember, too, that results may come quickly at first—as the body responds to the initial stimulus. This is why any diet or exercise program seems to work—initially. If you like the program you are trying—and it seems to be effective—stick with it!! Be patient. Let change happen. Remember lasting change does not happen overnight. Body fat is lost a pound or two per week. Muscle is gained slowly (usually less than a pound or two per month). Cardiorespiratory fitness and performance improves more slowly the more fit one becomes. On average, a 2- to 3-month endurance training program can improve VO2max by 15% (range: 2-50%, depending on a range of variables). In other words, progress in almost always going to appear slower than we desire. Trust the process.
“But change must always be balanced with some degree of consistency.”—Ron D. Burton
Be your best today; be better tomorrow.
Carpe momento!