You are probably familiar with the Transtheoretical Model (also called the Stages of Change Model), developed by Prochaska and DiClemente in the late 1970s It evolved through studies examining the experiences of smokers who quit on their own with those requiring further treatment to understand why some people were capable of quitting on their own. It was determined that people quit smoking if they were ready to do so. Thus, the Transtheoretical Model (TTM) focuses on the decision-making of the individual and is a model of intentional change. The TTM operates on the assumption that people do not change behaviors quickly and decisively. Rather, change in behavior, especially habitual behavior, occurs continuously through a cyclical process.
The TTM posits that individuals move through five stages of change:
Precontemplation - In this stage, people do not intend to take action in the foreseeable future (defined as within the next 6 months). People are often unaware that their behavior is problematic or produces negative consequences. People in this stage often underestimate the pros of changing behavior and place too much emphasis on the cons of changing behavior.
Contemplation - In this stage, people are intending to start the healthy behavior in the foreseeable future (defined as within the next 6 months). People recognize that their behavior may be problematic, and a more thoughtful and practical consideration of the pros and cons of changing the behavior takes place, with equal emphasis placed on both. Even with this recognition, people may still feel ambivalent toward changing their behavior.
Preparation (Determination) - In this stage, people are ready to take action within the next 30 days. People start to take small steps toward the behavior change, and they believe changing their behavior can lead to a healthier life.
Action - In this stage, people have recently changed their behavior (defined as within the last 6 months) and intend to keep moving forward with that behavior change. People may exhibit this by modifying their problem behavior or acquiring new healthy behaviors.
Maintenance - In this stage, people have sustained their behavior change for a while (defined as more than 6 months) and intend to maintain the behavior change going forward. People in this stage work to prevent relapse to earlier stages.
I think it's important for people to understand how they tend to work through things in their head and heart. The above is a good reference for that so you can understand yourself, and others, a bit better. You probably have someone in your life you would like to start a new fitness or weight loss journey with but they aren't quite ready to take the plunge. Share this with them and discuss. If they need more time - give it to them. We all get to the point of change differently. Patience yields peace.
So if you're truly ready to make a change, with any goal, anything you want to get better at, learn anew, ask yourself these two questions first when you are ready to create your plan:
What are you willing to do?
What are you will to give up?
I believe these questions can start an honest conversation with yourself and until that happens nothing worthwhile and long-term is going to happen. I'm not into short-term goals that are not part of a true plan of forever change. I'm only interested in working with people that are ready to BECOME someone new, something different. Something better. Think in terms of becoming an "exerciser" instead of someone who simply exercises. Big difference.
From the what you're willing to do perspective as it relates to health, fitness and optimizing body aesthetics I have found most people are unaware of the transitory period that needs to happen as they move from mostly sedentary to active most days of the week. First of all, working yourself into a sweaty mess for 60 minutes 7 days a week is rarely a great goal and certainly isn't needed to create a healthier and more pleasing physique and even if it were, you can't start at that level of intensity or volume week one. For anyone, 30 minute workouts 3-5 times per week, programmed correctly, will get you where you want to go. Anyone would be wise to find a strength and conditioning professional that can help assess where they are physically and then start them on a graduated weekly process to move them in the direction of their specific goals.
Most people fail in the first week or so - too sore to move, too tired to keep going day after day and it's not really their fault. Quite frankly, that route is insanity and inevitably leads to yet another failure and most people have tried the "lose weight and get in shape" journey more than once. Find a mentor and start on a path that makes physiological sense for YOU - not the masses of social media consumers simply intaking the shiniest object.
From the what your willing to give up perspective, for most people, this is where the rubber meets the road. I'll be perfectly frank here - almost everyone out there is doing it wrong, including you. If that hurts a bit, that's good. Avoiding further emotional pain helps us change.
You may have to give up a number of current behaviors to ultimately achieve and BECOME a new you. Not SLEEPING enough on a regular basis? Sleep is the foundation for health and recovery. You have to get this piece of the puzzle right or your chances of long term success are minimal at best. SUGAR consumption? That's pretty much out the window, all of it. Eating OUT often? That's pretty much gone too. You have to purchase REAL food, prepare it and consume it. People in your circle that tend to pull you in the WRONG direction? Although this can be the most difficult one to be honest about and make changes, some people in your world need to either start reading out of the same book with you - or move on. They don't have to be on the same page just yet, but they have to know the book is being read with real interest by you. It's tough, I know it is, but it's dreadfully hard to make these changes with The World trying to pull you back in the crab bucket each and every day. If you haven't come to this realization yet I can tell you this through the trials and tribulations of many years on this earth - the World doesn't care if you win or lose. Never has. Never will. A good mentor can help you work through these "give ups" so you can identify some "find betters". They've had to do it too.
Consider, you have to look at the big picture, high altitude, wide angle. What's really working, what isn't? Who's on my side, who isn't? Is my current status the life I truly want to live - or is there much more out there that I can't even fathom at the moment? (There is)
We are all imperfect and in need of help from time to time. No one is excluded from this reality. First steps are the hardest, so make them good ones. You need a sane starting point with a mentor who listens well and teaches patiently but firmly. You DO have the courage - you were born with it - so use it. Deep down, if you want anything, and you're willing to do the work day in and day out, you can make it happen. Is it your time, your turn?
Hope to see you soon.