With summer right around the corner, tis the season for setting new fitness goals. If you are anything like most people, you may find most of your fitness goals hard to stick with. This is normal. That is why there are so many resources aimed toward helping you to stick with your workout. In this article, you will find 10 tips to help you stick to your fitness goals.
1. Do It for Yourself
Studies show that people who hit the gym just to look good at the class reunion are the first ones to give up. Those who exercise because they love it are the ones who stay in it for the long run. Hence, it is really important to make sure that when you decide to get healthy, the right reasons are on your mind.
2. Ditch the Scale
Using a scale can be misleading and discouraging to people who are trying a new workout regimen. Muscle weighs more than fat so you can be leaner and not have lost any weight. For the first few months avoid using a scale to gauge your progress. Instead use your body measurements. Measure your arms, upper thighs, waist, and hips every few weeks to see where your body is making the most changes.
3. Competition Kills Calories
There’s nothing like a competitive mindset to get you moving. But signing up for a triathlon, obstacle course or a 5k also gives you something way more motivating to work toward than improving your bikini body. Also, if you do not put in the training time, you might not be able to compete effectively in the race.
4. Create A Power Playlist
This is a serious tip that is actually more mental than physical. Create a playlist that gets you pumped up and pushes you through your workout. This works in two ways. First, you can position the most motivating songs where you know you will be tired and they will help you push through the tough spots in your workout. Secondly, by using the same playlist every time you work out you actually condition your brain to recognize that it’s time to move! When you hear the playlist, your body will actually begin to react immediately by increasing your metabolism and giving a boost of workout adrenaline that will push you off the couch.
5. Give Yourself A Break
If you are too busy to work out or simply do not have the energy to feel up to it, take a day or two off. Be gentle with yourself. Working out halfheartedly can lean to muscle strain and soreness. Part of getting fit is learning how to listen to your body. If your body says you pushed yourself to hard on that last workout, then it is fine to take recuperation time. In fact doctors recommend it. Just be careful not to use your tiredness as an excuse to never return to the gym. Try to get back to your workout as soon as possible.
6. Reward yourself
When training for long hours and long term goals, one of the methods that have been proven to keep athletes AND new athletes motivated is new gear and other rewards . The smell of new running shoes or that new workout outfit can really get you going. So can something simple like an ice cream cone after you’ve seen results from your new eating plan. Even loading new music into the iPod can spark your workouts and add pep to your step. Set up a rewards system for yourself, either by logging workout times or by body goals, then reward yourself when you reach them.
7. Treat Your Workout Like A Work Appointment
Some of the most committed athlete workout every day before the sun comes up or late at night when the kids are in bed. No matter what they work out at the same time daily. Sit down with your weekly schedule and try to build in an hour each day to be good to your body. Make it a priority appointment. This way you can plan your day around it. Also, it becomes a guilt factor when you miss it. By putting workouts on your schedule you can look forward to knowing you have that time to de-stress from life and you can be getting mentally prepared for it all day long. Also, you’ll end up being less tired because your body is used to being active then.
8. Find an Accountability Partner
People usually have a hard time asking for help but ,when it comes to fitness goals this is a really great course of action. Enlisting the help of a buddy or family member not only makes working out more fun, it also keeps you really accountable. There is someone else keeping you stuck to a schedule and a workout plan. Pick a friend you want to spend more time with. This way you start recognizing the workout as a positive thing. Plus, when you get busy having a friend around really helps keep your workout a major priority.
9. Baby Steps
A lot of discouragement comes when you feel like you are doing something wrong. When it comes to a new workout plan, it is important to take baby steps and work on one thing at a time. If you are running, decide whether or not you are going to focus on your form or focus on improving your running time. Once you have mastered that, move forward to the next step. By taking baby steps, you keep yourself from being to overwhelmed to focus on what’s important and that is becoming more active.
10. Sign a Commitment Contract
We can make promises to ourselves all day long, but research we are much more likely to follow through with pledges when we make them in front of friends or family. You can up the stakes even more by signing a contract agreeing to pay a pal $20 every time you skip the gym or your morning run. If money is a problem, try betting household chores or other responsibilities. Bottom line, you are more likely to hold up your end of the bargain when you have something to lose. This is a really good way to keep yourself on track for fitness goals.
I hope you have a great New Years, stay safe and healthy and let’s make the New Year sparkle!