• Fitness in 2016

    Creating a lasting impression can be hard in life; after all, we spend much of our time trying to impress and improve constantly. This is what makes us human; we strive to be better and sometimes we set goals that are just a little out of our reach. No worries right?

    Healthy heart

    Well, if you are setting goals every year at New Year’s and you constantly set the same ones year after year, then you should have some concern as to why you need to create the same goals all the time. With the fresh start of the New Year still in the air, do you find that your goal setting skills regarding your health and fitness are lacking and could use some touch-ups? If so, you are in luck.

    Listed below are some amazing tips on how to stick with goals for the New Year (and for the entire year) and how your goals can be achieved easily.

    Top Tips for Setting Goals and Sticking to Them

    Write your goals:

    The first part to setting health and fitness goals is to think (actually take the time and think) about what it is you want to achieve. Too often, people get stuck in setting goals to lose five or ten pounds just because everybody else is doing it. If you know exactly what you want to achieve, then write it all down. It is generally a great idea to write your goals on a piece of paper and to keep them in your view sight. Some may select placing the goals on the fridge, whereas others may elect to have a daily reminder on a phone or calendar that displays the goals. This is something that you should select based on your lifestyle and your preferences.

    Determine if you actually want a change:

    Starting a fitness program is not always easy and if you want to work on a physical part of your health, then you need to be in it 100 percent of the time. The reason many do not stick with the fitness resolutions all year long is because they select a fitness program and are not ready to actually live the lifestyle. The best way to stick to a fitness program all year long is to make it a routine part of your day. This does not mean your fitness program is a routine, but it is important to schedule it every day, no matter what the day holds ahead. The best way to keep it going is to start your fitness earlier in the day when you are energized. If you try after a long day at work, it might be a way that you set yourself up for failures ahead.

    Set Realistic Goals:

    One of the most common resolutions seen each year is the “I want to get a six-pack” resolution. This is a great goal, but if you have a little fluff around the waist, it will take some time to achieve success. In order to get those six-pack abs that you desire is to eliminate body fat and not to do endless crunches. Once the fat is gone, the muscles can show. This is an example of how goals can sometimes be more than what the individual can handle.

    Be aware of dieting tips:

    This topic is not meant to scare you away from setting diet goals, but one thing you need to know is that going on any diet (other than your typical diet of moderation and a sensible reduced calorie offering) will not work for you. Think about what happens when you go on a diet. You typically begin to abide by what the “rules” are, your body begins to compensate depending on the parameters. How does your body compensate when on a diet? Take a peak below.

    • Energy Burning: When your body is on a diet, it more than likely means you are eating a reduced caloric load each day. When your body consumes fewer calories than what is needed, you tend to burn fewer calories throughout the day. This causes your body to reduce its set point and eventually it can make losing weight difficult, and you are not eating what you should be (a lose-lose situation).
    • Skipping Food Groups: Many diets have rules that state you should avoid carbs, grains, dairy, or fats, but realistically, this is dangerous for your health. Be mindful that many diets will state that they are “backed by researched” and that they are scientific. This is a gimmick and even though they may have performed a study on the diet, many times the parameters of their study are manipulated in order to achieve positive data.
    • Eventually, You Will Come off a Diet: Diets are not meant to last. Actually, dieting is not good for your body. Changing the way you eat for a month or two is great when you lose the weight, but the thing is you will eventually come off the diet and return to your old eating patterns. If you have not changed your dieting patterns, more than likely you will gain the weight right back and the cycle will continue.

    You need a plan:

    Now that you understand how to set some realistic health and fitness goals, it is important to have a plan moving forward. If you want to lose weight, how do you intend to get there? Will you exercise? How much exercise? What kind? How will you eat? How many calories? Creating your plan will need to be extremely detailed so that you know how to get to your goals. It might be helpful to write your plan down or to have it on your computer. Look at your plan often and keep it fresh in your mind. A game plan is a powerful tool for any goal you set in your life and your health and fitness goals will be reached as a result.

    Start Slow:

    When it comes time to get to your plan, you will need to start slow. If you have not been exercising in a long time, you will want to take it slower than you think. The name of the game in losing weight and reaching fitness goals is to be consistent. Your consistency is based on moderate exercise, so don’t try to run a marathon before you learn to run. If you are looking to get lean, realize that weight lifting and physical exertion will more than likely cause you to be sore. This is normal just make sure not to be so sore that you cannot even move.

    Measure your goals:

    If you set goals to lose weight, measure your progress every week. Why is it good to measure? It is nice to see how your program is working or not working. This is also something that can help many to increase motivation, so if you are ahead of the game, keep it going.

    Don’t get down:

    Look, the stock market jumps up and down and so will your goals. You may be winning at one point and losing at another, so if you are down, do not let it sink you. It is highly likely that you will gain weight when you first start a weight loss program within the first week. The key point is not to get discouraged and to keep your head up and motivation higher.

    Seek out help:

    Sometimes reaching our greatness and health goals is hard when doing it alone. This does not mean that you should seek a weight loss support group; rather, it would be very wise to seek out some friends or workout/health partners who are on a similar path. In addition, if you have a family at home, get them on board with what you are trying to achieve. A family that helps each other succeeds together.

    Reward yourself:

    This is the fun part to your resolution. In order to keep your goals fun and achievable, you should set some rewards along the way to help increase your motivation. Set small rewards for weekly achievements, medium rewards for something that happens once per month, and large rewards for actually succeeding with a goal. Your small rewards can be as small as a fresh gelato date or ice cream dessert at dinner once per week. Your medium rewards can be a new shirt, shoes, or athletic gear to keep your motivation and enthusiasm going. Lastly, a big reward should be big. Take a day trip to a spa or get a massage to really treat your body. A fan-favorite is the spa reward because it is a healthy reward that gives back to your muscles and working parts.

    Moving ahead

    New Year’s resolutions are upon us. Make a resolution to stick with your resolutions you set this next time around. Use the tips listed above to help guide you to successful goals this year. Take each one step at a time and remember that it will take time to make a change and to see your results.


    Disclaimer: Our reviews and investigations are based on extensive research from the information publicly available to us and consumers at the time of first publishing the post. Information is based on our personal opinion and whilst we endeavour to ensure information is up-to-date, manufacturers do from time to time change their products and future research may disagree with our findings. If you feel any of the information is inaccurate, please contact us and we will review the information provided.

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