Welcome to a New Year, full of opportunities to create the best version of yourself! Let's dive into some expert advice to help you turn your fitness goals into habits that stick.
Every year the entire fitness industry enters its busiest season of the year, as millions of people will set sail towards their New Year’s resolution goals. Every weight loss product, fad diet program, gym membership, supplement company and health gimmicks will fight to grab your attention and tap into your insecurities.
New years resolutioners usually start the year off strong. Dieting hard, hitting the gym and trying to follow the advice from 1000s of fitness influencers online. This momentum usually dies down somewhere around 90 days. Below we have listed some tips that will keep the fire burning and help you be successful as you launch into 2024!
1. Set Clear Goals: Make a Plan You Can Stick To
Start by figuring out what you want to achieve. Break your goals into smaller steps and make sure they're specific, doable, and have a deadline. This way, you have a clear plan to reach success.
A safe and effective weight loss pace should be 1-1.5lbs per week / 4-6lbs per month. So rather than focusing on 50lbs which may seem so far out of reach, break it into smaller reasonable steps. This will help you feel the accomplishment of each step in your journey and help you set proper timeline expectations.
2. Keep It Consistent: Think Long-Term, Not Quick Fixes
Consistency is key! Regular, moderate workouts will always beat intense occasional ones. Small nutritional changes will be much more effective than extreme restrictive ones. Think of your fitness journey as a steady marathon, not a fast sprint. Small consistent efforts lead to lasting results. I can put you into a weight loss protocol today that will get you to drop 15-20lbs in 30 days. The problem is that rapid weight loss is NOT healthy and leaves you with a lot of uncalculated side effects to address later. Although you will feel the sense of accomplishment as you see the number on the scale decreasing, what's happening internally to your body is not worth it!
Big mistakes with New Year's resolutions, is that we launch out of the gate full force, Working out 5 and even 7 days a week. Cutting out all carbs and sugars, following low calorie diets and doing hours of cardio. We set high expectations for ourselves and most of the time this leads to burnout and a sense of failure when we go off plan. It's much more effective to start with 3 days a week working out, slowly reduce the amount of sugars and change your carbs sources for carbs that would be more beneficial to the body. Once you are good at being consistent with these small changes then turn it up a notch.
3. Build Your Routine: Make Exercise a Habit
This falls right in place with number 2. Create a routine that fits your daily life. Start with workouts that fit your schedule, and gradually make them a regular part of your day. As this becomes a habit, you can increase the intensity and duration. Another easy thing to add into your new regime is to work on your step count. Simple things like taking the stairs, parking further from the entrance and using your break time at work to take a walk around the
facility are easy ways to increase your daily activity. 10,000 steps is the industry's standards. But if you are someone who is currently only getting in 4,000 steps a day then increase your goal by 2,000 steps at a time and you will climb up to 10,000 in no time.
4. Enjoy Your Workouts: Find What Makes You Happy
Exercise shouldn't feel like a job. Try different activities until you find what you love. Although scientifically, strength training has been proven to be the superior method of exercise for both weight loss and muscle gain, there are plenty of ways to get the body moving. Movement is medicine! If your workouts are fun and enjoyable, you're more likely to stick with them.
5. Stay Positive: Your Mindset Matters
Knowing that reaching your fitness goals is not just about your body but also your mind. Stay positive, bounce back from setbacks, and be kind to yourself. Your mental attitude is just as important as your physical effort.
6. Fuel Your Body Right: Eat Smart, Train Smart
Maintain a balanced diet that complements your fitness routine. Fuel your body with nutritious foods, ensuring you have the energy to power through workouts. Remember, what you eat plays a crucial role in achieving your fitness goals. Here are a few tips to consider when developing your nutrition plan:
Balanced Meals: Prioritize Nutrient-Rich Foods
Build your meals around a balance of proteins, healthy fats and complex carbohydrates. This combination provides sustained energy, keeps you fuller longer and supports overall well-being. Contrary to industry trends Carbs are NOT the enemy, but rather the timing and source of carbs that make the difference.
Portion Control: Mindful Eating
Be mindful of portion sizes to avoid overeating. Use smaller plates, listen to your body's hunger cues, and savor each bite. This approach helps regulate calorie intake without feeling deprived. The opposite of this spectrum is the low calorie fad diets that cause metabolic damage, muscle loss, strength decrease and loose skin. Low calorie diets are NOT the answer! Undereating is just as hindering to your goals as overeating is.
Stay well-hydrated, especially before meals. Drinking water will help control appetite, help with regulating your digestion and prevent overeating. Aim for a minimum of 1/2 your bodyweight in ounces to start.
Limit Processed Foods and Sugars:
Opt for Whole Foods. Cut down on processed foods and sugary snacks. Choose whole, unprocessed foods rich in nutrients. This not only aids weight loss but also supports overall health and provides essential vitamins and minerals. As mentioned above, the other mistake that people make when setting out to crush their goals is cutting out way too much too fast. Sugars are most certainly bad for you and should be removed from your diet as much as possible. But it's unlikely going to be a sustainable journey if you remove everything at once. instead, gradually cut back on them making small steps towards a healthier you.
Regular Meal Timing: Establish Consistent Eating Patterns
Establish regular meal timings to regulate metabolism. Consistency in eating patterns help to prevent excessive snacking if you tend to over-eat, as well as encourage proper intake of nutrients if you tend to under-eat. This will help support the body's natural energy balance.
7. Mix It Up:
On average, a workout phase should last somewhere between 4-6 weeks to give time for progress to be measured. You will notice that you are getting stronger, faster, recovering quicker and feeling overall healthier. But for the beginner, sometimes to avoid workout boredom you can mix up your routine a little. Try different exercises, classes, or outdoor activities to keep things interesting. This not only prevents monotony but also challenges your body in new ways, promoting overall fitness.
8. Prioritize Rest and Recovery: Let Your Body Heal
Rest is a crucial part of any fitness journey. Allow your body time to recover between workouts to prevent burnout and reduce the risk of injuries. Quality sleep and rest days are essential components of a successful and sustainable fitness plan. The work is done in the gym, The body is fueled for success in the kitchen, but the magic to muscle gain and fat loss happens in the bed. Prioritize sleep. Need help with getting better sleep? Read this article here
9. Celebrate Your Wins: Every Step Counts
Celebrate every little success along the way. No achievement is too small. Remember, it's progress, not perfection. By celebrating your wins, you'll stay motivated for the exciting journey ahead.
10. Get Expert Help: Use a Fitness Pro as Your Guide
Consider getting help from a fitness expert. Here at FIT365 would love to have the opportunity to work with you and provide the guidance you need to achieve your goals. Whether it's here with us or somewhere else, your coach can take the guess workout of of it and make a plan just for you and make sure you're doing exercises the right way, keeping you safe and getting the most out of your workouts.
We wish you much success on your fitness journey. If you have questions about anything mentioned above please feel free to contact us via email at firstname.lastname@example.org or shoot a text to 352-610-2489.