What to expect when you're EXPECTING!

Ok, this has NOTHING to do with pregnancy & everything to do with expectation... of RESULTS!
This is in response to a question posed by @BHdiaries last month (* I'm late... I know!)

What are realistic expectations of results, and how long is a good time to expect to see the results >>
With all the EXTREME FITNESS shows on TV these days, its hard to gauge what "reasonable" is for trying to determine the success of your fitness program.

Shows like The Biggest Loser & Extreme Makeover: Weight Loss Edition are done in settings similar to laboratories during experiments. Closed from the outside world, under EXTREME supervision, with a TEAM of experts and round-the-clock care. (*If you have the money & means to have similar settings KUDOS! Hollywood heavy-weight you MUST BE! *Hey J.Lo, Hey KimK!) Most people DO NOT have this lifestyle or luxury, and so us mere mortals cannot hold ourselves to the same rigid timeline & extremist standards.

Anywho, first and foremost to achieve RESULTS you MUST set goals.
It may seem cliché, but it is very true. To reach an end, to achieve results in something, you most DEFINE what the "something" is, what your end results are. Not only that, but you must clearly define how you are going to go about measuring "it", your ways in which to get "it" and knowing by when you wish to achieve "it."

Remember :: Clearly defined goals = more easily realised goals. More trackable goals = more easily realised goals! The most efficient ways to go about this, in my opinion, is to set short-term goals along with your longer-term goals. Write these goals down!! Along with a clear idea map of "How to achieve it" planned along with it. (*e.g. Long Term: Lose 30lbs in 6months - Workout 5x/week, eat 500cals less/day; Short Term: Lose 2lbs this week - Run 30mins Mon/Wed/Fri, Weights Tues/Thr).

To stick to a PLAN you need a TIMELINE. What is a reasonable timeline though? How short or long is "enough time"? According to MOST articles/papers I've read (and from Personal experience) it will take bare minimum 3weeks, but closer to 6weeks for HEALTHY primary visible changes (*i.e. physical responses to a change in diet/exercise; loss of about 5-10lbs on average) and closer to 3-6 months for drastic changes & lasting changes (*i.e. 20-35lbs of weight loss; noticeable inches lost; changes in body shape).

The key word here is HEALTHY!! No fad diets, no extreme sauna'ing, no starvation. The body can safely drop between half a pound to three pounds per week, without compromising its homeostasis. The range of loss comes from the differences in approach to change. (*if you ONLY change your diet OR exercise, you wont have the same results as altering BOTH). Keep in mind that your body also drops weight by by percentage not a flat amount.  So if you have MORE weight to lose, you will lose more initially with the changes, and if you have less to lose, it will seem like you are losing less per week, initially. Since, by poundage, you likely WILL BE!

Now that you have your Long & Short Term Goals you MUST get yourself into a routine. I know it sounds DREADFUL ... OH NO, "routine" *shudder* boredom & lacklustre & snoozville... Not SO! All I mean is, make your Food your FUEL & your workouts as important as Meetings & Deadlines! Plan meals, and snacks, and schedule YOU into your own calendar! Other than THAT, there is NOTHING routine about it!
Change it up! Mix it up! Get CRAZY FUNKY WILD with meals AND workouts!

Last but not least determine your incentive, your "raison d'etre", your reason to be & do. Meaning, simply :: DEFINE YOUR INSPIRATION! The more you are inspired to reach your goal, the higher your chance of achieving it. What are your REASONS?
- Look Good
- Feel Good
- Better Health
- Become Stronger
- Improve fitness for a sport
- Compete (in figure/fitness)

Whatever YOUR reason is, it MUST be a strong enough incentive to keep you on your path toward your goals, to keep you to your program even on the most LAZY days (*you know those miserable rainy, sluggish days!? We ALL have 'em! ARG!)

The more compelling a reason, the more likely to stick to your plan.

Hope that helps!