January 7, 2017
It happens every year. In January the gym fills up with eager guys and girls bursting at the seams to work off their Xmas cheer and fulfill their New Year’s resolution. Yet by Easter, the vast majority of them are nowhere in sight. They have become fitness casualties, their get in shape goals a mocking memory of failure.
In order to avoid this sad fate, you have got to put in place certain key strategies that will ensure that fitness goals become a reality. Let’s take a look at 5 pillars that need to be in place to allow you to stick to your 2017 fitness objectives.
Training client Patty takes a breather between her sets. She embodies strength and power in her training with @zenfit.jenna. #evolvefitness #evolve #fitness #fit #gym #workout #training #personaltraining #pt #exercise #arms #legs #trx #cambridge #boston #somerville #sweat #gains #muscle #concentration #inspiration #motivation #strong
Before January 1st, 2017 rolls around, set your sights on a challenging physical event. Look for a 5 or 10 K around Mid April and pre-register for it. Whatever it is, commit yourself to doing it now. Making it around April will give you a definite goal to work towards that will see you keeping going beyond the time that the weaker New Year’s resolution crowd pack it in.
No-one is going to hold you more accountable than the person you are paying to hold you accountable. It’s difficult to stand up your trainer, especially if your session is pre-paid.
You may not be able to afford to have a trainer for every workout. That’s o.k. – even working with a trainer once a fortnight can have huge benefits. You’ll be learning how to do the exercises the right way. Your personal trainer will be able to watch you attain and tweak your performance. By working with a trainer, you’ll gain confidence in the gym, which will be a motivation in itself to keep you consistent.
Remember those New Year’s resolutioners who start up with guns blazing and then burn out in a couple of months. You need to be smarter than them. Ease into your workout. You don’t want to start out too intensely and then injure yourself.
At the outset, working out six days a week may sound like a good idea, but, if you’re going from nothing to training six days a week, you are going find it tough to keep that routine up. Best to start with just three or four sessions per week for the first few months. The key is to find an exercise routine that you can stick to.
If you don’t like what you are doing, you will never stick to it. If, for example, you absolutely detest running, it’s probably best not to force yourself to train for a 5 K. You may have try a few things to discover the type of workout that gels with you, so don’t be afraid to experiment. Good gyms will have the facilities that you’ll be able to try fitness classes, bodybuilding training, powerlifting, CrossFit, circuit training, plyo and a host of others.
Of course, it is important to train across a range of exercise types. So, if you love weight training, you should throw in cardio on or two times a week, and vice versa.
Your workouts don’t need to be an hour or more long. By making use of circuit training and compound exercises, you can maximize your results while minimizing your time. Compound movements use multiple body parts and planes of motion such as a reverse lunge to shoulder press or a push-up / row / burpee combination.
When you train in circuit fashion, you perform a series of exercises that you are switching between and completing them immediately after each other with minimal breaks.
Sticking to an exercise program involves more than just working out. The biggest piece other than your exercise program is making sure that you are eating the right foods.
Meal prepping for the week is very convenient. It will take the guess work out of what you’re going to eat the next day. Meal prepping also saves time, so you’ve got more time each day to exercise!
Find a workout buddy. It needs to be somebody that you get along with and who can push you during your workouts. But beware – you don’t want a partner who’ll chatter throughout your workout. You need a partner who knows when to switch into workout mode and who will push you and keep you accountable.
Those who love exercise for it’s own sake are able to develop intrinsic motivation to work out. Rather than focusing on the very real but distant benefits of exercise – fat loss, inner health, strength, muscle-tone – they focus on the immediate positive benefits of exercising – the great feeling that comes with a successfully completed workout.
Those who are able to make this switch are going to succeed because they will go to extraordinary lengths to make sure that they get their workout in. This ensures regularity. And regularity ensures success.
You need to be an intrinsic exerciser.
There are times when you’ll have plenty of time to get your workout in and other times when you won’t. If you normally train in the morning and something comes up, it’s ok to switch to later in the day.
If your workout normally takes an hour and a half but you’ve only got 30 minutes, you can still get in a great session by going hard on compound movements. Getting in a shorter workout, or training at a different time of day, will help you to stay consistent, which is the number one key to success.
2017 will be the year that you bring your fitness goals to fruition. By applying the 9 tips provided here, you’ll be able to keep your foot on the pedal for the full 12 months, knowing that every day is bringing you closer to the realization of your health and fitness goals. And if you’re looking for a new gym in Cambridge or a gym in Framingham, make sure to sign up for your free five-day fitness pass at Evolve Fitness today!