Getting fit is the most common goal set as we enter any new year. However, the vast majority of people will give up by the end of February. Rather than being a symptom of low effort, it’s typically caused by a lack of strategy.
Unfortunately, this will limit your hopes of success before you’ve even started. To regain control of the situation, complete the following 10 steps. The road to fitness will finally feel smoother.
Step One: Set Fitness-Based Goals
There is nothing wrong with setting goals like “lose weight”. However, setting yourself a target based entirely on the scales is usually a bad idea. Firstly, you are likely to add muscle, which improves your health and physique while having the inverse effect of your goals. Secondly, most people misjudge what their target weight should be, especially as we all have different body shapes. Thirdly, and most worryingly, failing to hit a target could see you lose motivation.
Given that weight can fluctuate a lot throughout the day, as well as the menstrual cycle, it’s better to set other goals. Focus on athletic performance or dropping a shirt size.
Step Two: Get Personalised Support
It’s one thing to set a fitness goal but it’s pointless if your fitness habits do not align with it. Working with a fitness trainer who will build a dedicated plan is essential. They can build a strategy that focuses on exercises built to deliver the type of growth you seek. This could mean sports-specific routines, or strength training while acknowledging injuries. Moreover, they’ll help you take accountability in and outside of sessions. It puts you on track and keeps you there.
A personalised plan should deliver quick progress, which instantly boosts motivation. This is supported further by evolving routines and ideas to ensure you keep progressing.
Step Three: Make Fitness Fun
It is tempting to focus on the exercises that you think will bring optimised progress. In reality, fitness is a lifestyle rather than a short-term goal. So, it would be better to build a plan that you will stick to. Adding the enjoyment factor is the best way to achieve this. Playing fun sports is a great option, especially if it can add a social element. Back in the gym, you may have a clear preference for cardio or weight training. Lean into the options that you actively love.
Above all else, you should look to incorporate some variety. Preventing boredom is arguably the greatest weapon in your arsenal, not least in relation to the long-term targets.
Step Four: Embrace Exercise For Mental Health
When starting a fitness journey, it’s likely that your focus will be on physical and aesthetic rewards. Once you get started, though, the mental health rewards become clear. Endorphins are released to reduce stress while it also restores balance to your world. For the best results, you can consider adding yoga to your everyday routines. Aside from the mental wellness rewards, it is a great way to boost flexibility and your range of motion.
The combo of mental and physical health benefits should encourage you to make fitness a non-negotiable. Your hopes of finally reaching fitness goals will soar.
Step Five: Pay Attention To Nutrition
It’s the oldest cliche in the book, but you cannot outrun a poor diet. Your personal trainer can help you understand your body and how many calories you should aim for in relation to your goals. It is probably a good time to take a food intolerance test too. By learning which foods cause discomfort, you can start to focus on meal plans that suit you. Various kitchen gadgets can be used to make life a little easier while batch cooking claws back time.
Staying hydrated is an equally crucial factor. As for eating habits, hitting your protein goals is vital but you should also get enough carbs to fuel your routines.
Step Six: Appreciate The Importance Of Rest
Physical exercise puts strain on the body. So, failure to give yourself enough rest and recovery could lead to fatigue or injuries. Aside from directly impacting your progress, it’s likely to ruin your motivation. With this in mind, it is vital that you get enough sleep and build a solid routine to support circadian rhythm. Otherwise, there is every chance that you will see limited results in your physical change, as well as your quality of life.
In addition to sleep, you should pay attention to how you recover after sessions. Sauna sessions, massage guns, and proper cool downs are all key features.
Step Seven: Play The Long Game
As already mentioned, there are better goals than hitting a certain weight. Regardless of which goals you set, though, the target is to gain lifelong rewards. Otherwise, you could fall into the trap of temporary diet fixes and fitness plans that can’t be sustained. This inevitably leads you back to square one, which makes it all feel like a waste of time. Once you reach this mindset, there is a very strong possibility that you will give up altogether.
Small sustainable progress is far more effective. Besides, each small milestone you hit along the way will build momentum to support lasting lifestyle changes.
Step Eight: Add A Competitive Element
The day-to-day fitness ventures are the key to your progress. However, adding a competitive element can become your secret weapon. Signing up for a half marathon or a Hyrox event doesn’t only give you motivation. It forces you to take responsibility as you train for that specific date. Alternatively, joining a sports league or competing against friends on App can drive you on. It adds mental engagement, which can be the catalyst for greatness.
A competitive element can also lead to achievements like awards or medals for finishing events. This is another reward for the hard graft you’ve put in.
Step Nine: Focus On Your Journey
When starting a fitness journey, it’s natural to take inspiration from others. Sadly, comparing yourself to others on a daily basis can have a negative impact. This can be worsened by following accounts on social media. Fitness influencers tend to post highlights while they often have good genetics. Or have been in this lifestyle since childhood. Many also have far more time on their hands than the average person, meaning their tips are unsustainable.
It’s fine to get meal ideas or check out their product reviews. But if you expect to hit the same results that they do, you’re probably setting yourself up for failure.
Step Ten: Rely On Discipline, Not Motivation
Finally, you must accept that the initial motivation will soon fade. Make fitness a non-negotiable to develop a more disciplined approach and you’ll never look back
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