Do you have a tough time following through on resolutions every year? Maybe it’s getting back to a certain weight, building enough muscle to make you feel stronger, controlling your blood sugar, or any other fitness-connected goal that you want to achieve, a year should be enough time to reach it, right?
If that is you, know that you’re not alone. However, if you continue to set fitness resolutions and fail to achieve them, it’s time to turn your bad luck streak around. Here are a few tips to help you correct any mistakes you’ve made in the past to help you succeed in 2014.
Be fair to yourself. If you have done little or no exercise for the past 15 to 20 years and set a goal to lose all the weight and fat (say 50 pounds) gained during that time frame in three months, then you are setting yourself up for failure. A smarter goal would be 10 pounds in 3 months. It’s ok to have a large goal like losing 50 pounds in a year, but then break it down to help you achieve that larger goal. Losing 10 pounds in three months is attainable.
If you haven’t worked out at the gym in years or you are new to exercise, then jumping into an intense 90 minute workout program will wear you out very quickly, it could cause an injury, or it might even turn you off completely.
Instead of leaping into something intense, start off slower. The first few workouts will probably leave you sore, but don’t let that keep you from reaching your goal.
Start off with some basic joint-mobility exercises along with moderate tempo. As you feel more confident and get stronger you can then gradually add in strength training and more cardio. Keep in mind, it takes time to build up strength.
Consider working with a personal trainer, too. A personal trainer can do wonders for your confidence and can help accelerate results. A trainer helps ensure you are working out with the right form and intensity for your level. Personal trainers at Future Fitness Centers are Nationally Certified. Core training, strength training, and power training are examples of strategies trainers use to empower you to achieve success. Of course, with personal training, it’s just that – personal. A trainer takes time to evaluate your specific goals and needs.
Nutrition plays a big part, too. If you’ve been eating fast food all your life and you quit cold turkey, you might be setting yourself up for disaster. If you allow yourself to have your favorite junk food once a week, but cooked healthier, then it will make eating for the week more enjoyable. So if you’re craving a burger, use lean meat and make it at home instead of eating at the fast food joint.
PREPARE FOR THE UNEXPECTED
Most have realized, life doesn’t always go as planned. However, if you’re prepared for the unexpected, then you’ll be in good shape. An example of this is, if you can’t make it to the gym because you’re working late, no problem. Instead, do body-weight exercises in your office or at home. Pushups, sit ups, lunges and squats make for a great circuit workout. Or, you can lace up your shoes and go for a walk or run.
Schedules are bound to be crazy at times. Create some shorter workouts to fall back on. A 15-minute workout is better than none.
Always keep healthful snacks on hand. If you’re starved and running out the door, then reach for something healthy like a yogurt, granola, apple or banana. If you have healthy options that are ready to go, then you won’t put your diet off track.