How to keep going when the new year novelty wears off
#45
As we start February you are one of 4 types of people.
You haven’t planned or attempted to do anything to improve your health.
You have continued with your existing routine and are happily getting the work done every day.
You started trying to do something new in January and you are sticking to it and starting to see some positive results.
You started trying to do something new in January and you have already lost the motivation.
This post is for you if you are type 3 or 4. If you are type 2 you will probably recognise the advice and if you are type 1 person, I hope your learn something that might inspire you.
Did you bite off more than you can chew?
Most people start a change with an inspiring goal e.g. lose 10kg or 22lbs in weight, get fit enough to run a half marathon, increase the size of their glutes. The focus is on the end goal which is an outcome. The challenge is that to achieve these goals you have to do things every day for a prolonged period of time.
Being inspired and focused on the end goal is essential for success but mapping a manageable journey to get there is more important. To get the big goal you have to break it down into mini goals so you can handle it.
How do you break it down?
The most successful way is an approach called periodisation.
Periodisation is a systematic approach to training that involves dividing a training plan into specific time blocks, or cycles, each with distinct goals. This method helps optimise performance, manage fatigue, and reduce the risk of injury.
1. Macrocycle (Long-Term Cycle)
Duration: 6 months to 4 years (commonly 1 year).
Purpose: Covers the entire period leading up to achieving the big goals.
2. Mesocycle (Medium-Term Cycle)
Duration: 3 to 12 weeks.
Purpose: Focuses on goals that build up to the macro-cycle big goal.
3. Microcycle (Short-Term Cycle)
Duration: 1 week (can range from 5-10 days).
Purpose: Provides a detailed plan of daily activity, focusing on short-term objectives that align with the mesocycle’s goals.
If you are a type 3 or 4 person your inspiring goal is set in a Macrocycle and you may have set off with a challenging Microcycle but missed the Mesocycle.
The Mesocycle is important as it provides shorter term goals that feel achievable. It also allows you to change and adapt what you are doing to reduce boredom and fatigue.
If your goal will take 6 months and you are 3 weeks into your programme to get there and you have another 23 weeks of doing this, it sounds daunting.
If the 26 weeks are broken down into 8 x 3 week Mesocycles then you are thinking I only have to do this for maximum 3 weeks then the routine will change. It’s much easier to think short term to stay motivated.
Why are Type 2 people consistent and motivated?
All the consistent people I work with have one thing in common they understand the weekly rhythm of their time and energy, which the weekly Microcycle can be built around. Finding what works and planning their diary around it is a key success factor, but it often comes from experience of what has and hasn’t worked.
If you are a type 3 or 4 person and begin to struggle is it that what you are trying to do doesn’t fit into your routine? Are you motivated but life keeps getting in the way?
How do I do it as a Type 2 person?
My 1 year goal for the Macrocycle is always focused on longevity indicators:
VO2Max
Strength
Fat Free Muscle Mass
Stress levels
Free time
They are very logical but not motivating, so I set two 6 month inspiring goals for June and December that need me to achieve good results on the longevity indicators.
I then have 3 week Mesocycle goals for the year that work up to the 2 inspiring goals.
Then for each Mesocycle I have a 3 week plan of what I’m going to do set out on a daily basis.
I actually work to an undulating weekly cycle where the week is split into 4. I have different energy levels and time availability throughout the week, so have through experimentation found this works for me.
Monday and Tuesday - Most energy and hardest work
Wednesday - Variety and recovery day to break the week up
Thursday and Friday - Lower energy so get the work done but with a lower intensity requirement
Saturday and Sunday - recover and do activities that require more time e.g. long hikes.
In that weekly cycle I will do 4-5 gym sessions, 4 cardiovascular training sessions, walk on average 12,000 steps a day and control what I eat and drink for 80% of the time.
5 Recommendations for Type 3 and 4 people
Keep focused on your inspiring goal.
Break it down into 3 week goals. Be clear what you are going to do and where you hope to be every 3 weeks.
Think about your weekly energy and time cycle. Does your planned activity match it? If not do you need to prioritise your time differently or change your weekly routine?
Think very short term. What do I need to do in the next 2 days and do it. Don’t worry about the entire journey just the immediate steps you have to make.
Adapt and modify don’t stop. If the routine is too strict, hard or you don’t enjoy it, adapt it. It is better to complete the journey rather than give up so if the pace is too fast slow down. If you have committed to running every day and it’s getting boring, switch to cycling. If you are finding the meals you eat boring, find some new recipes. There are so many options so adapt and modify.
Follow these recommendations and you can become a Type 2 person who adopts a health and longevity lifestyle that you will be proud of.