One day, the thought that “I do not meet my own expectations and can look and feel better”, completely captures a person. Most often, we begin to change our body and its modeling during a period of strong emotional stress. This can be experienced stress, a drop in self-esteem due to a breakup with a partner and, in rare cases, the fear of losing a loved one because of his dissatisfaction with us, in addition, people increase their social status (social significance) in the eyes of others through changing their own appearance.
In marketing, there is such a concept as business risks. This is modeling, calculating and taking into account those difficult situations that are possible with an unfavorable outcome of the formation and development of a business. It is precisely about such risks in the field of psychology that we will talk about in this article, the risks that arise when gaining weight, as well as when losing weight.
At any stage of training in the gym, it is important to understand that until you have internal motivation and a need in the form of a psychological need to include a regime, nutrition and exercise in your daily schedule, there will be no result. In other words, you should model your body for yourself, not for someone else. This must be acknowledged first and foremost to yourself. A partner is here today, gone tomorrow. Proving something to someone is not bad from a psychological point of view, but in life the most important person is you yourself and you need to prove something first and foremost to yourself, as well as setting priorities in the area of what we deserve and what we can do.
| “I want to be like...” (15-20 years): | Young people usually come in groups, motivated by the desire to be like a leader who has already achieved certain successes. Such motivation is also often short-term, and after a few months only one person remains from the entire group. |
| Recognition of imperfection (21-29 years): | At this age, people begin to realize their physical characteristics, but it is difficult for them to see the long-term prospects of training. However, it is during this period that you can lay a solid foundation that will allow you to maintain good shape for decades. It is in this category that you often meet people who achieve impressive results and at 40-50 years old maintain a beautiful body and self-confidence. |
| «Quick result» (30-45 years): | Most often, people come to the gym in the summer wanting to quickly tighten their figure for the vacation. They admit their problems with appearance, but do not include them in the list of priority tasks. For them, training is a way to avoid ridicule, to please their spouse or just "look normal" on the beach. Such motivation is short-lived, and they quickly quit training. |
| Exception (30-45 years): | In this age category, there are also people who train regularly and for years. Often, these are former athletes who have a base that they need to refresh. Their results are noticeable after a few months and can be achieved in a year and a half. |
Conclusions:
It is important to understand that the time required to achieve the result depends on age, initial physical fitness and motivation. You should also remember that "quick" solutions can be short-lived, and long-term goals require consistency and discipline.
Psychological risks of weight correction: Wrong goal
The first risk is setting the wrong goal: Often people come to the gym with vague desires like "I want to lose weight", “I want to pump up”, “I want to get rid of my belly”, etc. These are not goals, but general ideas that will not lead to real results.
Mistake №1: Ignoring reality
Before you start pumping up, it is important to honestly assess your figure. If you have excess weight, you need to lose it, otherwise the muscles will be hidden under a layer of fat. You should not count on the fact that pumped up muscles will automatically "remove" the belly, sides and other problem areas.
Mistake №2: Lack of an integrated approach
It is impossible to achieve an ideal figure with strength training alone. It is necessary to combine cardio loads (running, exercise bike) with strength exercises, as well as proper nutrition.
Mistake №3: Self-deception
It is important to be honest with yourself and your trainer about what you eat and how well you stick to your regimen. Don't replace your workouts with sweets and baked goods and then be surprised by the lack of results.
Solutions:
- Set a clear goal (e.g. lose 5 kg in 3 months).
- Test yourself for overweight or underweight.
- Consult your trainer about your initial goals and training plan.
Psychological risks of weight correction: Restructuring of the body
The second risk is restructuring of the body: The beginning of training, especially for people who are overweight and over 40, can be accompanied by discomfort: muscle pain, nausea, cough, digestive problems, insomnia. All this is not a disease, but a normal reaction of the body to unusual loads.
Mistake №1: the wrong program
Do not immediately take on the heavy artillery. It is important to start with an individual program that takes into account physical fitness, which includes moderate loads, gradual weight gain and a variety of exercises.
Mistake №2: lack of discipline
Training is not a one-time event. It is important to create a regime in which training will be regular and accompanied by a healthy lifestyle. Alcohol, cigarettes and poor nutrition are not compatible with training.
Mistake №3: unrealistic expectations
Restructuring of the body is a long process that requires patience. Don't expect instant results and don't lift heavy weights right away.
Solutions:
- Start with a program created by a qualified trainer.
- Create a routine and stick to it.
- Make a healthy lifestyle your priority.
- Be prepared for the fact that the rebuilding process may take several months, and muscle pain may accompany you for a year or more.
Addition: You are rebuilding your body and your life. Be patient, disciplined and don't give up!
Psychological risks of weight correction: External reaction and overload
Changing your appearance often meets resistance from others. Your loved ones may ask uncomfortable questions, make negative comments, or simply not support your aspirations. Envy and misunderstanding can be expressed in sidelong glances, whispers behind your back, and negative remarks. It is important to remember that their reaction is their problem, not yours.
It is important to decide for yourself: what is more important to you: achieving your goal or satisfying the expectations of others. Remember that you are changing not only your body, but also your lifestyle.
Overload and exhaustion:
Too intense training can lead to overfatigue, muscle pain, and lack of strength. Often, people overestimate their capabilities and do not follow the recommendations of a trainer. It is important to remember that physical activity should be in balance with rest and proper nutrition.
Important aspects:
- Remember that sports nutrition is important for maintaining energy and muscle recovery.
- Do not overexert yourself and exercise more than four times a week without consulting your trainer.
- When exercising, you need to consider the need to increase calories and protein.
Do not lose motivation and remember your goals, despite possible obstacles. Be patient with yourself, and the results will not be long in coming.
And the last risk for today is loss of motivation:
Having achieved certain results, many people face the "finish line", when motivation decreases and interest in training falls. At this point, it is important to understand that you have achieved a lot, but the path to the ideal does not end.
It is important to remember:
- Your body is the result of your efforts. Do not lose faith in yourself.
- Do not get hung up on what surrounds you, it is important to feel your inner strength.
- In moments of loss of motivation, try to change your approach to training, set new goals or try new sports.
- Attending competitions or training sessions with professionals can inspire you and help you appreciate your achievements.
In moments when it seems that you have achieved everything you wanted, it is important to remember that this is just a point in your journey. Continue to work on yourself, and you will be surprised at what your body is capable of!
If you have read the article up to this point, you have come to the conclusion that playing sports is a life-changing activity at all levels. It is a psychological attitude towards success and persistent daily work.
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