It’s that time again; time to ring in the New Year and make those resolutions to do and be better this year than we were last. Perhaps you’re gearing up to make that New Year’s Resolution that most people make after a season of eating cookies and lavish Holiday meals; to lose weight and get fit (especially before the dreaded swimsuit season!).
Now where most people fail in this goal it is not because of lack of desire, rather many people come out of the gate fueled on nothing, but pure desire and grit to achieve their goals, than after a few weeks excuses come in, that desire ebbs away, and you get burnt out. We’ve all seen it. The first weeks after the 1st the gyms are at full capacity, than February rolls in and they become deserted waste lands.
So how do you get through that burn out? How do you make sure that you can achieve your seemingly lofty goal of health and weight loss?
The following are our proven top tips to keep you moving and losing through to spring!
1. Set realistic, specific, attainable, goals:
A goal to lose weight or get healthy is not a bad goal in itself; however the vagueness can trip you up and allow you to constantly change your definitions or lower your standards. Similarly a goal that is too overreaching can begin to feel unattainable and also cause you to give up before you ever really started.
Instead try making smaller more attainable goals. These goals should be specific enough that you know what you have to do, but also simple enough that you will be able to attain them. Perhaps instead of eating healthy your goal is to replace one unhealthy food with a healthy option or instead of planning to get down to your goal weight which means cutting 30 pounds you try to lose 4 or 5 pounds in a month or two.
By setting realistic goals you will be more likely to succeed in accomplishing them and will be able to see the changes you are making more clearly.
2. Find Allies:
There is nothing more motivating than someone who knows what you’re goal is and wants to help you accomplish it. If you think about it, how many people do you know that have a similar goal of getting in shape? Probably a lot. Reach out to your contacts and find someone who wants to be that reliable partner who will both push you and support you through those tough spots where you want to quit. In fact, sometimes just knowing that someone is relying on you too is enough motivation to keep you moving forward.
Now I know you have heard it before, but you cannot lose weight by exercise alone. The fact of the matter is the way to lose weight and get fit is a combination of exercise and diet. There simply is no way around it. If you want to be healthy you have to reduce the amount of processed, high calorie, nutrition deficient foods you are eating.
It can be helpful for some people to keep a log of what they eat. By doing this you can see what you are actually consuming each day and it might surprise you. There are some really great smart phone apps that can help you in this such as My Fitness Pal, but you can also take the old fashioned way and start a notebook log.
Another important thing to remember is never to deprive yourself completely. This is a sure way fail. Instead remember what it was like when you were a child and treats were rare and that much better. Give yourself a “treat day where you can eat something a little naughty”.
4. Switch it up:
It is really easy to fall into a rut when it comes to exercise. Monday: treadmill, Tuesday: treadmill, Wednesday: treadmill… sound familiar? It even sounds boring. Moreover you are only working one part of your body which is like only using one color to paint a rainbow… it doesn’t work.
Instead try to switch it up! Incorporate the other machines in the gym to get in your cardio such as the stationary bike, elliptical, and row machine. If you don’t have a gym that is fine too, there are many great workout videos that give you a high intensity fat burning workouts right in your living room.
If you can get outside that is even better! Go on a run or a hike, hop on a bike and enjoy the ride, you will be surprise at how many calories you burn and what a great work out you can get from simply being active outdoors. Some great apps that help you measure your distance and calories are Map My Run or Map My Ride and it hooks up to My Fitness Pal!
Lastly, above all things I cannot stress enough how important it is too train your muscles. Muscles not only burn more calories than fat they are also more condensed pound per pound. Meaning you can be 160 pounds with a lot of muscle and look much leaner than if you were the same weight without much muscle at all.
Finally, if you are a woman the idea of becoming “too big” should not be a concern you have. It would take a lot of training and a very intensely dialed program for you to get “big” rather you will be surprise at how lean and strong you will become.
5. No Excuses!
Enough said! When it comes down to it you are only as strong as your will power. It is very easy to make excuses not to work out, but the fact of the matter is if you have time to sit down and watch TV you have time to work out. There will always be a reason not to, but it is that decision to stick with your goals and persevere that will make your New Year’s Resolution actually stick!
Wishing you Happy Healthy 2015
Let’s Ride this Year for Health!