Well it’s nearly that time of year again where we put down that half eaten chocolate Santa, turn down an offer of going to the boozer and say ‘I’m going to the gym!’ That’s right, operation New Year, New You is a go. You’ve had your fill of food comas and now it’s time to get back on the wagon and sweat out all that turkey.
So many people start out with such high motivation whether it be body composition goals or they just want to get fitter. However most people barely last 2-3 months before the wheels of the wagon have well and truly come off. Why is that? Having realistic goals and an actual thought out plan are two of the main stumbling blocks. So here are some tips to ensure your 2016 challenge doesn’t lose momentum.
1 – Setting Clear and Realistic Goals
Seeing some top celebrity on tv and shouting ‘I want that body!’ then signing up to the gym for a year is not a clear and realistic goal. Even as a novice you should think long and hard about what you want to achieve and how you are going to get there. Remember that you can’t get ‘shredded abs’ in 4 days like some claim, progress takes time and patience and you must factor that into your goals.
2016 also means that work comes back with a vengeance, meaning potential late finishes, tiredness and stress. Think about these when plotting out your strategy to reach your goals. Overall the more specific your plan the more chance of success!
2 – Carry Out Some Basic Measurements and Monitor/Track Progress
What’s your goal? Body transformation or performance? How will you know if you’re making progress? Most people lose motivation when they think they aren’t making progress towards their goal. However many people don’t track results in the first place or rely on things like the scales to determine success. If your goal is body composition, take some ‘before’ photos and measurements such as waist and hips and then re-test every 6-8 weeks (not every day!). Progress takes time but if you are monitoring it and tracking it you will have it there in black and white to spur you on to continue.
3 – Aim For Long-Term Change
Too many people make a big push to get to their goal and then go back to old habits once achieved. What happens then? You all know the answer. Why were you on this big change journey in the first place? Because your old ways didn’t work. So why go back to them after all that hard work and come un-done?
Think about long lasting lifestyle change whether it be exercise, nutrition or even things like sleep and hydration. It could even be cutting something out like fizzy drinks. However, slow and steady changes will be easier to sustain than just diving in head first and going cold turkey.
4 – Think About Nutrition
You can lean out and improve health from nutrition alone but that doesn’t mean starving yourself! Just following some basic guidelines will ensure you get the best out of your food and also build long-term habits.
– Eat mostly real, whole, minimally processed food.
– Eat slowly and only until satisfied.
– Eat protein with every meal.
– Eat vegetable with every meal.
– Eat healthy fats with most meals.
– Drink beverages with few calories and few ingredients most of the time.
– Drink lots of water!
I know things like work and play can throw hurdles into the mix but again if you’re fully serious about your goals then plan ahead! Make up a weekly meal plan so that when you go shopping you buy only what you need for those meals. In our house my wife has a 4 week meal plan to keep things interesting on the fridge. We know what we are eating and when, and don’t repeat meals so we don’t get bored. It also means that we have no bad temptations in house, only what we need.
Finish work late? Start making up extra portions so that you can freeze them so you don’t have to cook when you get home but still get a healthy meal instead of take-away or microwave meals from the supermarket. It just takes a little foresight and a little extra effort and you can stay on track!
These are just some simple ideas to get you started. If you are really struggling then just ask! I will be more than happy to help.
If you really want to start your 2016 the right way, then sign up to our beginners programme Basic Training. We will teach you all the basic movements as well as building up the intensity of your workouts to prepare you for our group classes. We have a 50% off sale until the 4th Jan. Email firstname.lastname@example.org for more details.
Have a great New Year and look forward to a healthy 2016!