The mantra "Always push harder than yesterday" is a powerful philosophy that can significantly contribute to one's journey in health and fitness. This approach emphasises the importance of incremental progress and continual improvement. Below, we explore how this concept can be effectively applied to various aspects of health and fitness.
Setting Attainable Goals
To begin with, setting realistic and attainable goals is crucial. These goals should be specific, measurable, achievable, relevant, and time-bound (SMART). For example, rather than setting a vague goal like "get fit," one could aim to "run 5 kilometres in under 30 minutes within three months". Achieving smaller milestones keeps motivation high and provides a clear path for pushing harder each day.
Progressive Overload in Training
Progressive overload is a fundamental principle in strength training and conditioning. It involves gradually increasing the stress placed on the body during exercise. This can be achieved by adding more weight, increasing the number of repetitions, or reducing rest intervals. For instance, if you are able to lift 10 kilograms for 10 repetitions, aim to lift 11 kilograms or perform 12 repetitions the next session. This incremental increase ensures that muscles continue to grow and adapt.
Listening to Your Body
While pushing harder is essential, it is equally important to listen to your body. Overtraining can lead to injuries and burnout, which can set back progress. Ensure you incorporate rest days and recovery periods into your routine. Pay attention to signs of fatigue and allow your body adequate time to recuperate. Balancing effort with rest is key to sustainable improvement.
Nutrition and Hydration
Fuelling your body with the right nutrients and staying hydrated is vital for performance and recovery. A balanced diet rich in protein, carbohydrates, and healthy fats provides the energy required for intense workouts. Hydration helps maintain muscle function and prevents cramps. Consider consulting a nutritionist to tailor a diet plan that supports your fitness goals.
Tracking Progress
Keeping a detailed record of your workouts, diet, and progress can provide valuable insights. Use a fitness journal or a mobile app to log your activities. Tracking your progress helps identify areas of improvement and keeps you accountable. Celebrate your achievements, no matter how small, as these are indicators that you are indeed pushing harder than yesterday.
Mental Resilience
Mental resilience is as important as physical strength. Developing a positive mindset and staying disciplined can make a significant difference. Use visualisation techniques, positive affirmations, and mindfulness practices to stay focused and motivated. Remember, progress may not always be linear, but perseverance is key.
Conclusion
Adopting the "Always push harder than yesterday" approach requires dedication, discipline, and a strategic plan. By setting attainable goals, applying progressive overload, listening to your body, maintaining proper nutrition, tracking progress, and building mental resilience, you can achieve remarkable improvements in your health and fitness journey. Embrace the challenge and continuously strive to be better than you were yesterday.
Fitness and Workout Logbooks
If you are determined to begin your health and fitness journey or continue the existing good practice you are doing, keeping a track of your exercise and fitness routine is essential. You can find a range of excellent fitness and workout logbooks at this link - https://learningworkbooks.co.uk/collections/health-and-fitness-logbooks.
These logbooks are downloadable digital products from the Learning Workbooks website. However, they can also be purchased in paperback form from Amazon. You will find the Amazon links within the product description of each logbook.
You may also be interested in the following resources to help you in your health journey:
Weekly Food Journals
https://learningworkbooks.co.uk/collections/weekly-food-journals
Weekly Meal Planners
https://learningworkbooks.co.uk/collections/weekly-meal-planners
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