If you want to lose weight, get in shape, tone up, build a better body, and stay motivated and inspired, start keeping a fitness journal. Journaling will set your spirit free. Journaling will motivate you without ever telling you what to do. A journal is like a quiet witness to your challenges, your struggles, your victories and your accomplishments.
A journal is the perfect tool for starting and maintaining an effective training program. It’s important to record every thing you eat and drink and all the activities that you do. Be very specific in your comments. No one but you will be reading your journal so you don’t have to worry about divulging too much information.
Looking back at your journal will let you see the how far you have progressed. Reading past entries that describe other challenges and how you overcame them will inspire you to meet all challenges with that same courage and resolve. If you did it before, certainly you can do it again.
Record your meals down to everything that you eat. Include all snacks and beverages too. It has been proven time after time that people who keep a fitness journal have a higher chance of successful weight loss than those who do not. By successful weight loss, I mean weight that stays off, to keep you fit and lean for life.
Journaling allows you to quiet your mind by putting all your hopes and goals onto paper. The act of writing it down and re-reading it, revs up your brain to accept this new challenge. Daily writing in the journal fortifies your desires and gives you a new mindset every single day. Even if you take a day off from working out, don’t take a day off from your journal. It’s important to write down how you feel and what you eat, every day.
If you take a day off from dieting, you should write down everything that you eat and drink in your journal. Remember, no one but you will read your journal. Even if you feel like you really cheated on your diet, it is okay to write down everything that you ate that day. Some foods, especially those you might not be used to eating, can cause bloating and other problems. Writing down what you eat can help you determine which foods, if any, cause adverse reactions.
Take your journal to the gym or if you work out at home, keep it nearby so you can record your workout every day. After each workout session, grab your journal and jot down the following:
1. How much time you spent for your entire workout, from start to finish.
2. How you felt (energy and mood) when you started.
3. How you felt (energy, mood and muscle fatigue) when you finished.
4. What muscle groups you targeted with this workout.
5. What exercise machines you worked with and the intensity that you trained at.
6. Weight and equipment used.
7. Number of reps and sets performed.
8. The amount of time you spend resting between sets.
As you can see by the above list, your journal is a great way to record the constant and ever-changing challenges and accomplishments that you face in a fitness program. It is one of the most important tools to keep you inspired and motivated for a successful fitness training program.