Do you know your own strength? These two people sure do. Meet the incredible winners of the Gold's Gym $45,000 Know Your Own Strength Challenge ("the Challenge"). In just 12 short weeks, they collectively lost 100 pounds and 26½ inches from their waistlines through good old-fashioned hard work (no fad diets here!). Find out how they did it, and how you can too.
How to Start (and Stick to) a Fitness Commitment
What, you don't think you're up to the challenge? You just need to follow these smart, stick-to-it strategies, courtesy of two members of the Gold's Gym Fitness Institute: Robert Reames, the official trainer for Dr. Phil's Ultimate Weight Loss Solution, and sports psychologist Belisa Vranich.
1. Spread the word.
Share your get-fit plans on Facebook or Twitter, or in a mass email. "You'll be more likely to stay dedicated if you know that everyone around you is tuning in," says Vranich. "And you'll have an immediate support group."
2. Purge your home of unhealthy tempting food.
Adios, Ben. Farewell, Jerry.
3. Set your goals.
"Figure out what motivates you, whether it's looking good at an upcoming event or living a healthy lifestyle," says Reames. "Then write down short-term goals and long-term goals to inspire you."
4. Create a no-excuse environment.
"Stash an extra set of workout clothes at your office or in your car so you can never have an excuse to skip the gym," explains Reames.
5. Make gym buddies.
When you have friends who expect to see you at an exercise class, you'll feel more pressure to show up.
6. Lie to yourself.
"Say, ‘I'll just go and do half an hour of cardio,'" counsels Vranich. "Once you are there, throw in some weights too."
7. Find the most unflattering photo of you taken from the worst possible angle, and hang it somewhere in clear sight.
"A photo of you at your best weight just makes you feel bad that you aren't there," she explains. "That's why buying too-small clothing never works."
8. Block out time for the gym.
Put it on your work calendar like it's an actual appointment and, if need be, put it on your family's schedule. Then institute a no-cancellation policy.
9. Snack like an adult.
"Make healthy choices even when you're on the go. Stop reaching for candy or prepackaged, manufactured junk food that you ate as a kid," says Reames.
10. Think ahead and finish strong.
If you're ready to turn around in the middle of a run or skip a leg workout, focus on that feeling of accomplishment you'll have if you stick to your program. "You're almost there — might as well finish and feel great about yourself," he says. "Not to mention it will build momentum for that next workout."
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