Teaming up with a workout partner is more fun, and it may even help you shed more pounds. Most researchers agree that you will realize the greatest long-term success with exercise, fitness and weight loss if you have a spouse, friend or loved one join you. Whether it's a couple working out together or a fitness buddy, this person acts as your coach, motivator and conscience, and also is someone you can talk to about your weight loss successes and failures.
Finding the Best Workout Partner
I’m sure you have many friends and family members you enjoy being with. But your fitness buddy must be different. You need a workout partner who shares your same weight loss and fitness goals, and who will hold you accountable when you slack off. Your workout partner must be available to devote time and energy to the diet and exercise plan, no matter how you communicate, whether by text, email, phone or in person.
Sign a Fitness Buddy Contract to be Accountable
To keep yourself accountable, consider writing a “fitness buddy contract” that lists your goals and how to achieve them. A goal might be “I will work out 30 minutes, 5 days a week” or “I will meet you at the gym Monday, Wednesday and Friday at 9 a.m.” Make sure your goals are achievable and not too lofty.
If something interrupts your goal, let your fitness buddy know, and continue with the plan. If you are tempted to eat something not on your diet plan, be honest and tell your fitness buddy. Talking about it will give you the confidence to start again the next day. Also, do not punish yourself if you cannot go to the gym because you are ill or tired, but openly tell your workout partner. Make two copies of the fitness buddy contract, and sign these with your partner. Post the fitness buddy contract so you are reminded of the agreement each morning when you wake up.
Sources
Gorin, A. Journal of Clinical Psychology, April 2005; vol 73: pp 341-343.
National Institute of Diabetes and Digestive and Kidney Diseases: Keep in Touch with a Family Health Buddy.