We are all guilty of being impatient from time to time, and it seems that our ability to delay gratification diminishes a bit more every day. The fitness industry is no exception. In our fast-paced society, we are bombarded with advertisements for diet pills, the latest exercise machines, and celebrity trainers that all purport to get us in the best shape of your life in record time. 

When I began my career in the early 1990’s I freely admit that I could be overzealous and impatient at times and may have pushed my clients and myself harder than I would these days, now that I have several decades of experience. As I mentioned in previous articles, I am a big fan of making small, permanent changes over a long period of time. These tiny improvements often add up to big results. Conversely, temporary changes, no matter how significant, such as crash diets, will only produce temporary results. 

When I work with clients now, I am interested in the slightest changes—the addition of a single repetition here, the addition of a few pounds of resistance there. My habit is to keep records of each of my client’s workouts. We usually have both long and short-term goals. Each day I have a game plan for what I want them to accomplish, which becomes the starting point for the workout. I make certain, however, to allow flexibility, as everyone’s ability changes frequently with stress, fatigue, and other things that life throws at us. I then find areas where they are able to improve by making minor changes as the workout progresses. Occasionally, I will make notes to help me remember some of the finer points that will need attention during future workouts. 

As a professional trainer, I find that I am much more in tune now to the benefit of these small improvements and how they impact the long-term success of those whom I advise. In fact, it has become the focal point of my training methodology. This method of fine-tuning is not new. As I have mentioned in previous articles, the technical name is Aggregate of Marginal Change. It simply means that if you take advantage of every opportunity for improvement, no matter how small, they will add up to produce a great deal of progress. The term was first coined in competitive cycling in Great Britain in 2010. With the help of coach David Brailsford, the cyclists of Britain’s national team made changes in everything from their type of pillow to the microscopic weight of difference of lighter bicycle parts. By taking advantage of every small improvement, the team went from marginal, at best, to winning the Tour de France in three years.

When it comes to exercise and diet, the same rules apply. Small, permanent progress over a long period of time adds up to big results. In addition, I have found a few guiding principles that have worked well for me over the years that may surprise you.
Start Small

As I mentioned, as a rookie trainer, I would sometimes be anxious to produce results when training my clients and myself. I would often think in terms of ideals. For example, I would want my clients to achieve a certain heart rate and sustain it for at least 20 minutes. I was 21, and that is what all of the textbooks would say I should do. The reality was that many of my clients were not capable of anything near that. I found that there was no starting point too small. If my client was only capable of walking slowly for five minutes, then that was perfectly fine. I would then have them strive for six minutes the next time, then seven, and so on. Ultimately they would achieve and surpass my original goal of twenty minutes. 
Aim Low

Another principle that I have been using extensively in the last handful of years is what I call aiming low. When my clients and I set shorter-term goals that range from one to several weeks, I focus on building confidence and a record of success. For example, I would rather set a goal of drinking an extra glass of water two days per week and have my client exceed that goal by getting in three days than have my client aim for every day and achieve five. In the first instance, my client achieved their goal. They are building a record of success, and their confidence to set and achieve future goals increases. They will also be more motivated to continue on their fitness journey. In the second instance, while they actually drank more water, they failed. Their confidence is likely to decrease, thus making future goal-setting more difficult. It might sound a little silly, but I have seen this time and again. Success fosters success. 
Take the Win

The last guiding principle is to take the win. By this, I mean to acknowledge your small successes. In life, we often get wrapped up in large milestones and big numbers, but most of life is made up of little things. Rather than only set a single large goal of 50 pounds of weight loss, for example, celebrate the little wins. An extra five minutes on the treadmill, an extra half pound of weight loss, etc. These small wins create momentum and build confidence. Over time, they will also add up. It is certainly recommended to set a long-term goal, but don’t wait to consider all of your smaller achievements along the way. Give yourself credit for every little success, as it will fuel your desire to keep moving forward.