The Most Effective Motivational Force: How To Stick With Any Diet or Fitness Program
Do you easily stick with your nutrition plan or do you give in to unplanned cheating and frequent excesses? Do you have near-perfect gym attendance or do you often skip workouts? When you do workout, are your sessions a 10 out of 10, or do you have a lot of 6’s and 7’s (or lower)? Have you ever weighed the consequences of those missed or sub-par workouts? Did you ever add up the calories from all those indulgences or see how one weekend can erase an entire week of work? Here’s a big question to ponder: What would happen to your results – the increased amount of fat you would burn, the muscle you would build, the strength you would gain - if you finally mastered this whole “fitness motivation” thing and finally STUCK WITH YOUR PROGRAM without falling off the wagon again…
There are countless factors that increase motivation, but I have a strong opinion about what I believe is the most important factor of alll – the ultimate key to sticking with it, all the way to a full-fledged physique transformation.
After 20 years of using this method, I’m a believer
I’ve used this motivational force with success for many years. I’ve always taken it seriously and built it into all my training and coaching programs. Here are some of the ways:
When my clients knew they were going to be weighed and measured every week, they worked harder during the week in anticipation of the big Monday… weigh-in day!
I also created a 12 week progress chart that measured body weight, skinfolds, body fat percentage, lean body mass, fat body mass, waist measurement, and the change in each measurement from week to week. Naturally, of course, we took “before” photographs as well.
My local coaching clients met with me in person where they would step on the scale and I took their body fat measurement with calipers. We recorded these results on paper and then took a look at the progress and talked about the results. Based on results, we would decide whether any adjustments needed to be made and we set new goals for the following week… in writing. We wrote down the goal on a copy of the progress chart in red ink – it was filled-in in advance as if it were already achieved. My clients would post this chart with the results up to date and the weekly goal on their refrigerator where they would have to look at it at least few times a day. Many of them also wrote a new goal card every week with their 12 week goal and their 1 week goal written on it.For my internet or phone clients, every Monday morning, my clients would email or fax me their progress chart and sometimes even their entire eating and training diary for the previous 7 days. If they knew I was going to be looking through their journal like a professor at a term paper, I knew they would be sticking with the program better.
The progress chart was held sacred. Seeing those numbers on paper was incredibly enlightening due to the way you could see progress in a linear fashion over time. Everything became tangible too. You could hold the piece of paper. It was your report card. It was real. Did you ever notice how if you had straight A’s on a report card it just drove you mad if you had even a single B on it? Well, I always noticed how my clients never wanted to have a “blemish” on their weekly progress chart. They almost always worked harder knowing this measuring, charting and tracking was going to happen. On the occasions that people cancelled a session, I always probed into the reason why. Some were legit, most were excuses, but one thing I always noticed is that if someone had a bad week, they wanted to “dodge me” and cancel the weekly measure & weigh-in meeting. Like I said, they hated having a blemish on that chart or even worse, facing their coach in person without having results to show for the week’s efforts. This is why I liked to stay in touch with them by phone and email throughout the week and confirm my appointments in advance. This keeping tabs on them decreased cancellations and kept them motivated and on track during the week. Simple motivational concepts, yes, but the results were amazing and the power behind these psychological principles is undeniable.If you haven’t guessed already, the word for this motivational force I’ve been describing - the weighing, measuring, tracking, keeping tabs and so on - is of course, ACCOUNTABILITY.
This probably resonates with you because you might remember times when you put accountability into action in your life and you were highly successful and produced results at a high level.
Now, I have two questions:
1) Are you currently using accountability to help you stick with your program?
2) If you are currently using accountability, did you ever think about the power of having a multi-level “accountability SYSTEM”?
Level One: Self accountability
Accountability is a MASSIVE leverage factor in achieving any kind of success, whether in business or in a fitness program and here’s where it starts: with yourself. Self accountability, also known as internal accountability is very simple: It means you set a goal, map out a plan, make a commitment to it and then KEEP SCORE.
You can become accountable to yourself by:1. setting written goals
2. weighing yourself
3. measuring body composition
4. taking body (circumference) measurements
5. taking photographs
6. Creating menu plans or tracking nutritional intake in a journal
7. Creating workout schedules and tracking training performance in a journal
Basically, anything you want to improve should be measured and everything related to your nutrition, training and even lifestyle (hours and quality of sleep, etc) should be tracked in writing (or electronically).
If you aren’t keeping track and staying accountable by using at least 6 out of 7 items in the list above, then this is where you begin.Level Two: Accountability to another
No one is coming to your rescue. Change starts with you. “If it is to be, it’s up to me.” You have to make that important self commitment. But once you’ve accepted personal responsibility, you can literally double your motivation with this second step. All you have to do is take those journals and written progress reports and show them to an accountability partner on a weekly or even daily basis.
Your support partners could be anyone – friends, family, siblings, neighbors, co-workers or even your internet friends from forums and social networking sites. You can also recruit a professional – a coach, trainer or mentor of some kind. Get your partner’s agreement that he or she will hold you accountable for the daily action steps you must take and the weekly goals you want to achieve. They have to hold you to it or they’re not real accountability partners. No “Yes men” for this job.
If you have access to your support partner in person, you can increase the positive pressure a bit by having your partner take your picture, weight, body fat and measurements rather than you taking your own.
Why is this so effective? Well, have you ever heard the saying, “Performance is improved when performance is measured?” It’s a popular maxim in business management circles. Good managers have found that personal productivity can be increased many times over by measuring and tracking anything and everything, sometimes to the extent of having employees use numerous checklists, reports and even a diary of how they spend their time.Rest assured, it works in fitness even better than in business.
Level three: Accountability to a group
Social psychologists have studied group behavior for the better part of a century. Crowd behavior has some interesting dark sides, many of which are far worse than the problem of conformity. But I believe the bright sides of a positive group are stronger and more powerful. Not only do all human beings have a deep seated desire to belong and to socialize with like-minded people, there’s a group dynamic that creates a powerful positive pressure that can be applied toward higher levels of achievement. You can take advantage of this positive pressure and social support by joining the right groups. When discipline is imposed externally and high expectations are set within a group, things get done at a high level. There is also an ego factor involved, (or simply call it an extra “motivational factor”), that makes you want to push harder when others are watching. It’s even more powerful if there are real consequences, either emotional or physical, for not fulfilling the expectations. You could call it the “Drill sergeant” effect. Speaking of military metaphors, look at how Boot camp classes and group personal training are more popular than ever before. Consider the leverage that’s created when you make yourself accountable to a whole group instead of just one person. Not only is your “drill sergeant” instructor watching you, you also know that your peers in your group are watching you. What happens if you stop short or quit in front of everyone? Does the prospect of pushing your self harder seem more likely? Think about support groups where participants gather around a table or in a circle and must share to the entire group how their week went. What are the emotional consequences of falling behind? Amazingly, this works almost as well online in virtual groups as it does in person and ongoing research has continued to confirm that. Accountability partners and support groups will always pull more out of you. A coach, partner or group will help you raise your standards and see the potential in you that you didn’t even know you had. After working with any truly effective coach or support group, you will realize that you have been thinking too small and selling yourself short. A group will lift up that positive pressure to a level you never imagined before you immersed yourself in that environment. But it’s possible to take this even further. How?Level four: Public accountability
GO PUBLIC! By announcing your intentions and posting your results for all the world to see, you add a fourth tier of accountability, that for some people, cinches the deal to the level of FAILURE IS NOT AN OPTION. Why? Because look at the alternative. Losing face. The greatest example I have seen of going public has been Australian fitness blogger Adam Waters.After several frustrating attempts to complete various physique transformation contests, Adam was sick and tired of being, sick and tired… and fat. He decided that as motivational as these transformation contests were, he knew there was another level.
He decided to put the power of accountability to work not only by using ALL four levels of accountability, but also by taking his photograph every day and posting it on the web for all the world to see.
The results made him famous. His story has been featured on TV, in Men’s Fitness (Australian and US editions) and his real time physique time lapse video has had more than 4,000,000 views on you tube – along with the #1 you tube search ranking for “weight loss.”
To Adam though, all the attention was just a side benefit. The real benefit was that he beat body fat once and for all. He went from (in his own words) sick, fat and stupid, to six pack abs, happy and successful. And now he’s helping other people do the same
He credits his success to accountability. In his case, REAL TIME web 2.0 accountability.I hope you are now seeing the potential in this force for helping you get the body you deserve and you will print out this report, read and re-read it, soak in the information about the four levels of accountability and start to apply it in your life. I’ve given you a LOT of ideas for how to put these ideas to work, immdediately.
And if that’s not enough, we’ve created a way that you can plug in to an accountability system that has already been created from A to Z, which adds a fifth level of motivational power and makes it easy for you to get started.
The first annual, Real Time Physique (RTP) Transformation Challenge Contest
In an upcoming post, I will explain more details about how Adam and I have joined forces this year to put together this new physique transformation contest that runs for 84 days (12 weeks) starting May 1st, 2009. In the meantime you can get more information at the official site, www.rtp-system.com
This fitness contest uses ALL of the accountability principles that I’ve discovered over the length of my 20 year fitness career, and the NEW real-time accountability techniques that Adam has pioneered using the internet, blogging, video and web 2.0. Nothing like this has ever been done before. This is the first and is the original REAL TIME physique contest.
And by the way, I’m using this as accountability for myself, since we will be flying the winners of the contest to join us here in New Jersey and New York City for an amazing prize weekend and part of the prize package includes pro photographer photos (with Manhattan skyline in the background). I plan to be in PEAK shape for that, as I’m sure every contestant will. Like I said, Accountability is powerful, and it’s real. You can get details on the transformation contest at the link below and watch for my next post in just a couple days.Enter by April 30th for a chance to win the all expense paid trip* to meet Tom and Adam in New Jersey and New York city in August
*Some restrictions apply. See contest rules and regulations at the RTP contest website
19 April, 2009 posted in Mind & Motivation
Comments
G'day Tom,
Wow! Your post really encapsulates the full power of harnessing the motivational force of "positive pressure" via a multi-layered Web 2.0 accountability approach.
As you stated, this Contest will be "Off The Richter" and I am looking forward to meeting you and the Contest winners on August 8, 2009 in New York City!
It's time to get this Shred Mission started!
See you soon,
Adam
Posted by: Adam Waters | April 19, 2009 4:13 AM
Hey Tom,
you are so very much right with every word you said. Adam is very much inspirational with his own story and he is just FABULOUS how he manages the www.shreddersphere.com and his FANTASTIC RTP Transformation System.
I am now 20 days in the program and it is simply unbelievable. It is difficult to fall off the wagon and if so: You com back, jump on the horse and ride on.
The atmosphere of positive pressure is simply fantastic, effective and working. Not only for me but for so many other people as well. I "infected" already some other people with the Shredder-virus and I am so happy to have chosen this way for me.
I personally travel a lot, I have sport-goals ans a heavy-business-life but this program makes everything possible with a little bit of proper planning.
Before I chose the RTP - program I also tended to look for excuses, now I just work my plan and Adam's program. Simple but it works so well!
With all this expereince of the last 20 days in the program: The competition with the stay in NYC, meeting you and Adam, training with you, the drive in your Burnthefat-mobil (fantastic idea! ;) ) ist just the coolest idea of the year!
Massive!
If I sound too excited: I am sorry for sounding like a little teenage-girl but I am happy that I found a program whch is so good and simply so much fun. No lies, no thrills, no negativity, only positive pressure.
I am proud to be a Shredder, and YES, Tom, this force is massive and the contest is OFF THE RICHTER!
Juli
Posted by: Juli | April 19, 2009 5:44 AM
Hi Tom,
I am one of the contestants in Adam and your Real Time Physique contest. I am also a member of the Adam's "Shreddershpere" and I can attest first hand to the incredible power a community has on one's motivation when they are looking at a fresh set of your pictures every day.
Your brilliant article will, I'm sure help people to understand and buy into the power of accountability and will assist everybody who is competing in this challenge to get the absolute best out of the next 84 days.
I am a longtime owner of BFFM and just want to thank you for all your incredible work as a health and fitness professional working to help people beat this dreaded epidemic,obesity.
I know that everybody inside the shreddersphere is as excited as I am about this contest and I believe the outcome will be a 'new breed' of fitness evangilists to help you and Adam in your quest for a 'fat free' planet.
Hopefully we'll see you visiting the 'shreddersphere' from time to time to check out our progress.
dougal macdonald
south africa
Posted by: dougal macdonald | April 19, 2009 10:31 AM
Not only can I comment that the above accountability is true, but I can comment from a standpoint of 18 years of bodybuilding myself that keeping it simple and accounting for your efforts is the absolute best way to reach any goal. I'm so excited to see Adam reaching the levels he deserves. He's one of the rare few that is in this to help people. Great post Tom.
Posted by: Marc David | April 19, 2009 12:38 PM
Word! I only stay on target when I have a written account of everything I put into my mouth and every.single.bit of exercising I do. Two weeks ago, I started to post my inches lost/miles run/lbs lifted online so that I am accountable to each person who visits my blog. Like you said, now that I know folks are watching, I have to keep my butt moving!
Posted by: The World's Dresser | April 19, 2009 12:50 PM
I want to do this!!! However, I use a trainer so he designs my workout program each week (3x's a week) and I do cardio daily. I also have my own nutrition program. I think I'm just missing the accountability piece.
If I purchased the RTP system and entered the contest, could I continue to follow my own nutrition and training program?
Posted by: Jami Kotera | April 19, 2009 1:52 PM
I'm intrigued by the contest, but after looking at the contest rules and scoring I have a question... I am vegan, and I'm concerned that I won't be able to receive as high a meal score each day if I don't EXACTLY follow the meal plan provided. Since I can't see the program yet, I don't know what those meal plans look like so can't make a determination. Thanks!
Posted by: Lyzz | April 19, 2009 2:52 PM
Jamie & Lyzz
I'll have Adam jump in and confirm, but what I mean by accountability and what I think the compliance score of 90% refers to is that you establish a plan and you stick with YOUR plan, as you promised and commited to do.
I really don't think this is about following any one specific eating or training plan. how could it be? everyone has different goals and needs. Some people are allergic to certain foods for example, so how could we ask them to eat those? and naturally, we couldnt ask a vegetarian to eat animal products. I do know that members of the RTP community (known as the "shreddershphere") are vegan and vegetarian. so that is a non issue.
Its about following the plan you choose. No program works if youre not consistent and you don't follow through.
Tom
Posted by: tom venuto | April 19, 2009 3:01 PM
This looks great, but how much weight can be safely lost in the 84 days? i am around 290 and want to get to between 200 and 225 (i think i will be skin and bones below 200, but i don't know) and then go from there. Also, i don't have a gym membership and have access to a small workout area with barbells and a bench. How many of the exercises could i do and still keep shredding? Could my wife also do the program with me? She is in better shape than i, but still has a few stubborn pounds that won't go away. Thanks.
Mike C.
Posted by: Mike Clymer | April 19, 2009 4:07 PM
I lost 20 pounds due to accountability, in my office. I had one year to lose 30 pounds, or I would do the graveyard shift... on New Year's Eve... WITHOUT PAY!
Since I lost only 20 I did the shift, BUT some wonderful things happened:
1. I was not paid, as agreed, but they took that money and bought me a one year subscription to a weight loss program, to continue my journey.
2. They challenge started on 2007, but I am still being weighed weekly, to maintain my weight. And all weigh-ins are written down for everyone to see.
3. I ended inspiring others in my office to loose weight. Most also get weighed the same day I do and have their weight written down. One coworker has already lost 50+ pounds!
Posted by: lamcro | April 19, 2009 4:09 PM
I'm interested in this . However, I don't have a weight bench...I do have a bowflex system, some free weights (dumbells) and an elliptical. Would this be enough to perform the exercises in the program? Thanks.
Posted by: Monique | April 19, 2009 4:51 PM
I am a long time follower of both Adam and Tom and have actually met both of them last year in March 2008! I am also a member of the "Shreddersphere" I can personally testify to the results achieved using Adam's RTP transformation system. The accountablity spoken here has truly been my story for the past 2 years of my following along side of Adam and his RTP blog. The relationships forged in these forums and groups is what continues to inspire me to improve.
For me...winning this contest would be a "redemption" trip to be able to come back to NY in much better shape than I was in March 2008 and to be in the best shape of my life by my 40th birthday, August 11th.
Posted by: Suzette | April 19, 2009 4:53 PM
Hi Jami and Lyzz,
As Tom mentioned, the essence of this Contest is real time accountability and creating "positive pressure" to follow through on your physique goals in a secure environment (i.e. Private ShredderSphere forum/blog Network).
With that said, the 84-day RTP Training Program is a major component of this System, and it would be incongruent to have an "RTP Contest Winner" who did not follow the "RTP Training Program." However, the RTP Training Program has built-in flexibility in regards to cardio and weight training exercises, along with an "Exercise Substitution List" to "change up" your routine and a 750-strong exercise database that enables each person to get alternatives and the correct form for each exercise.
In regards to the RTP Nutrition Program (which contains editorial oversight by Tom himself and is based upon the guidelines set forth in BFFM), there are no meal plans "dictated" with this system. Instead, each individual is empowered to create their own meal plans within a set of results based parameters customized to their individual food tastes (via the "Recommended Foods List" - including vegetarian options), energy requirements (calorie calculator included), and specific goals. To this end, fill-in-the-blank "Meal Templates" are provided along with "real world" examples of exactly how to construct your own meal plan.
I trust this helps you Jami and Lyzz, if you have any other questions fire away.
Posted by: Adam Waters | April 19, 2009 7:13 PM
Hi Monique, the RTP Training Program contains a full exercise listing that includes free weights, bodyweight exercises and machines so having a Bowflex and free weights along with an elliptical is fine. There is also an "Exercise Substitution List" and an online exercise database that can help you identify alternatives to ensure correct form/correct muscle group targeted.
Posted by: Adam Waters | April 19, 2009 7:18 PM
Great post as always! (long time follower, first time poster)
The problem with 18 yr olds these days though is that most of us don't realize what a shame it is to waste what is arguably the best time in our lives to get fit by eating junk all the time, hardly training and (in Australia) excessive drinking. So being a former fat kid myself (That weighed in at 112kg last Jan and is 84kg now; 33->15%), I must admit, it can sometimes be a case of it getting harder to stay motivated once you're fairly fit than it was when you couldn't run 400m.
Which is why, ironically, I always try to motivate my friends (boys and girls, regardless of fitness levels) to better themselves even though most of my friends (and family, sadly) always call me "obsessed" and "OTT" because I train 5 times a week and I'm always eating a grilled kangaroo/chicken or tuna salad.
So Tom, thanks so much for taking the time to write about an issue that I think is very underrated, but even moreso for giving those of us with 'lazy' friends (even the naturally lean ones that could do better) a way to create our own accountability. I will have to check my calendar and see how many exams I'll have during this period (1st year at uni) so i really have to 'weigh up' my options/consequences... but that aside I think I've never been more excited for joining a comp in my life!!!
Posted by: George | April 19, 2009 8:29 PM
Suzette,
I just recently discovered Tom's system and purchased it yesterday. I too have a goal to be in the best shape of my life by my 40th birthday, August 20th. Thanks for your comment..it has further inspired me.
Posted by: Deirdre | April 19, 2009 8:41 PM
I have kept myself accountable by joining http://caloriecount.about.com and tracking my caloric intake and weight loss since just after I broke my big toe around St. Patrick's day. It has been a huge motivated and kept myself accountable to myself and made me aware of the bad decisions I may have made with food. after 1 month, I want better results so I joined a gym and my girlfriend is keeping me accountable as well.
Posted by: Thomas Whinihan | April 19, 2009 8:55 PM
I have kept myself accountable by joining http://caloriecount.about.com and tracking my caloric intake and weight loss since just after I broke my big toe around St. Patrick's day.
It has been a huge motivator and kept myself accountable to myself and made me aware of the bad decisions I may have made with food. after 1 month, I want better results so I joined a gym and my girlfriend is keeping me accountable as well.
Posted by: Thomas Whinihan | April 19, 2009 8:56 PM
September 2005 I had to take early retirement from my science job at the age of 57. My muscles had been destroyed by Statins and I was 3 times the recommended levels for cholesterol even ON statins. I was stressed out, asthmatic, pre-diabetic, weighed 245 pounds and doctors said I would be dead in 6 months if I did not change.
I retired to a rural property, started eating healthy home cooked meals and started exercising by walking, painfully, for 15 to 20 minutes. I bought "Burn the fat feed the muscle" and was aghast. No more "dieting" just eating correctly. I weighed and blogged every day and had my husband take photos every month plus measurements every week.
I lost 70 pounds, could walk 10 kilometers happily. Went back to the gym using free weights mostly and astounded the men there by how much I (an "elderly" female) could squat (90 kilo) and bench press (50 kilo) again. I had done bodybuilding for fun, no competition, for 16 years before I made myself sick.I was no longer pre-diabetic, my cholesterols were just above normal with NO medication and my muscles had regenerated.
HOWEVER, I got complacent, and gained back 20 pounds in the last 12 months. I have a job again that is shift work, not in science, and unable to get to that weight gym now. I only work out at home with dumbells and pulleys, racewalk for fun and take the dog on daily 5.5 Km walks.
This has nudged me out of my compacency and I know I need to lose that 20 pounds and another 20 in order to get into sexy dresses instead of trousers and shirts. being 61 is NO excuse for being this lazy person I have become.
SO, weigh and blog daily, measure weekly, exercise to above the best of what I think I can do, and most of all BELIEVE I can do it.
Thank you, this was timely for me.
Posted by: Lesley | April 19, 2009 9:41 PM
I 'had' been following BFFM since February and was
'laser-focused' in the beginning. I now feel all my motivation draining and I don't know why. Maybe this will be the kick in the a$$ I need.
Tom-I also use a trainer twice a week. As long as this is ok on RTP, I am in!!!!
Posted by: Connie Wolff | April 19, 2009 9:54 PM
Tom,
Could this RTP contest be used for muscle building as well as fat loss? The reason I ask is because I have been trying to build muscle for some time using the principles in the BFFM (but in a calorie surplus) and I think the main downfall in my progress is the fact that if I do not make any size or strength gains etc from week to week I just know I have not let anyone down. However, if I was held accountable it would push me to change my diet / training etc if things were not working so that the next week I made some kind of progress. I am not looking to win the contest as I know it is a fat loss competition, but I would like to know if I can still register, so I can have accountability at the highest level.
Posted by: Thomas | April 20, 2009 10:44 AM
Tom,
I REALLY want to do the BFFM/RTP Transformation Contest. I read over the information. I have a question. Before I ask the question, I want to let you know I have your BFFM, your recently released book and subscribe to your newsletter. In the BFFM program you discuss body types i.e., mesomorph, endomorph, etc. Is this addressed in any of the Modules in the Contest? This is my one and only concern. I wanted to clarify whether body types are addressed and if not will it affect the potential outcome for individuals? If it will work for anyone who is compliant and accountable then I have no problem proceeding. The contest sounds great and just the thing I need right now. Can you please clarify if body types are addressed and whether or not it makes a difference due to the format of the Modules? Thank you very much.
Valerie
Posted by: Valerie | April 22, 2009 2:22 AM
You know I must be strange and the odd one out but when I decided to clean up my diet and remove all the junk, I did so knowing it wasn't good for me. Fat loss was one aspect but the fact that this rubbish is BAD for you. When it comes to so called "cheating" I really don't understand the necessity for it. I don't consider it cheating, I consider it foolishness. BTW I have NO cravings for junk or rubbish food and scarcely notice when someone cuts a birthday cake or offers candy. I have 3/4 of a block of very dark sugar-free gourmet chocolate that I have had for 6 months now and am happy to let it sit in the fridge. I think you are creating dangerous eating disorders by planning to cheat next week and building in your head and then gorging on rubbish.
Just my 2 cents worth.
Thanks for the posts, keep up the good work.
Posted by: Alan | April 22, 2009 5:51 AM
Great article Tom. I would like to see more articles such as this that tackle the psychological aspect of fitness and nutrition adherence. If your interested in the scientific research applying to food consumption check out Brian Wansink.
thanks,
Jamie Hale
Posted by: Jamie Hale | May 27, 2009 9:19 AM