Hello 2016! Are you busy planning and implementing your New Year’s resolutions? Maybe you’re not the type of person who makes resolutions but you are vowing to be better in 2016. Here is a little encouragement to help you reach your fitness goals.
The fact is many people kick off a new year with the intent to see their goals through. Unfortunately, the high from the anticipation of a new beginning wears off so that commitment to getting fit, losing weight or exercising more is short lived. It could be laziness, the inability to overcome old habits, too many distractions or poor time management. No matter the reason, the high diminishes and weight loss goals go unmet.
According to BodyBuilding.com, seventy-three percent of Americans’ New Year’s Eve’s goal is related to fitness and weight management. Out of the 73% an amazing 66% of Americans give up within 4-6 weeks. Do we not stay committed because we are looking for the quick fix or magic pill that will change our lives and body composition in days?
As a fitness, healthy lifestyle and health professional I have heard a lot of excuse on why people can’t follow through with their resolutions to exercise.
Top 3 Reasons Why You Can’t Stay Committed to Your Fitness Goals
1. The workouts are too hard/I don’t know how to do the exercises.
2. I can’t find the time/Hard to develop a routine.
3. When I get off work I’m too tired to workout/I just want to relax and go to bed.
Does any of these excuses sound familiar? If so, you need to take a look at yourself in the mirror and say “this is a new year and I’m going to reach my goals. I am able, strong and highly favored by God.” Your body is a temple that’s all yours and it’s your responsibility as its owner to keep it strong, fit, healthy and beautiful.
The key word I want you to focus on is “healthy” because if you focus on health the strength, energy, weight loss, and confidence will follow. Healthy is eating healthier foods, resting, good hygiene, exercising and being strong mentally and physically.
Another thing you can do is get an accountability partner to encourage you to work out, eat properly and journal. You won’t believe how much your mindset changes when you are living a healthy lifestyle. If your accountability partner tells you something because you’re falling off the wagon, you need to listen and not get upset because it is for your benefit.
- Set reasonable goals: (small first then build your way up) it’s safe to lose 1.5-2.0 lbs a week. So in a month doing a little more exercising and moving around you could lose between 3-8 pounds.
- Be consistent with your routine: it doesn’t have to be an hour long workout. You can take your time and progress your way up to an hour and more.
- Take a picture when you commit. Place it somewhere that you can see it every day. Take your measurement because the inches will sometime fall off before the pounds. Repeat this every 4 to 6 weeks.
- Skip cheat days until you are at least 4-6 weeks into your routine. Give your body a chance to detox. You’ll likely get over the cravings.
- Buy yourself exercise gear (bag, towel, water bottle, sports bra *females*, bottoms).
- Invest in some form of protein or supplement to help rebuild and repair your muscles once you’ve ripped them all up.
- Don’t get caught up in someone else’s appearance. Genetics play a big factor in the way your body will transform.
- Make these lifestyle changes for you. You will never be able to reach your goals trying to please someone else.
- Eat. Being fit doesn’t mean skipping or skimping on meals. You must eat to speed up your metabolism, burn fat and build muscle.
Kick Off Your Exercise Regimen with These Moves
Here’s something very simple that you can do at home to start off your lifestyle change goal.
When you start this routine, do a warm up set of six reps slowly to get your body moving. Afterwards, go for it.
I would recommend you do a warm up set of this circuit with doing only 6 reps slow to get the hang of it. After that you can start:
Body Weight Squats: 3×12-15 (works quads, hamstrings, and glutes)
Push Ups: 3×12-15 (works shoulders, chest, and triceps)
Sit Ups: 3×12-15 (works abdominal muscles)
Lunges: 3×10-12 (works glutes, quads, calves, hips, and hamstrings)
Supermen: 3×10-12 (works low back and glutes)
Mountain Climbers: 3×20, work at your own pace (glutes, lower back, abs, shoulders, and triceps)
15 – 20 minutes of cardio: walk (outside or on treadmill), bike, or skate
You can do this without going to a gym. I hope this helps you with your fitness goals. Take the first step to being the superstar you are meant to be.
Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally or I have tried and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”