Have you been to the gym this week? If you have, you’re probably annoyed by the hordes of resolutionists who have taken over every cardio and strength machine and placed you on the waiting list of your favorite group fitness class. Am I right? Well never fear, most of them will be gone in a few weeks, because resolutions can be unrealistic or hard to maintain long-term.
If you are planning to pursue fitness-and nutrition-related resolutions, now is the time to put realistic lifestyle changes into action. Use these PH360 tips to get started on your 2018 fitness goals and maximize your success.
1. COMMIT TO MAKING A CHANGE.
Ø Without commitment, you can't achieve. Everything you've accomplished sprouted from the commitment that you made. Fitness requires the same passion and persistence to change your physical and long-term health. Remembering that your new fitness plan won't achieve results overnight is the first step to reaching your goals.
FACT: Fitness Resolutions Fail Because People See Fitness Goals “As A Sprint Instead Of A Marathon.”
2. START COUNTING CALORIES.
Ø Here’s a simple math equation: To lose weight, you have to eat fewer calories than you burn. But first, you need to know how many calories you are consuming and how many you expel during exercise. Use a fitness tracker and a calorie counting app to help you make the right-fit meal and snack choices throughout the day.
TIP: Consider Joining PH360’s Eat Like Your Trainer Program (E.L.Y.T.) designed to give you exactly what you need. Call (702) 907-4360 for more information.
3. KEEP A FOOD DIARY.
Ø When you keep a food diary, you become hyper-aware of your good and bad nutritional choices. Not to mention, knowing when you can treat certain meals like rewards.
4. DON’T BE AFRAID TO TRY A NEW FITNESS PROGRAM.
Ø Do you head to the treadmill first every time you're at PH360, or to the elliptical first at the gym? It's easy to get into a rut. Trying new things or mixing up your routine is effective in improving muscular conditioning. Plus, it will help to ensure that you stick with your new fitness and nutrition programs.
5. INCORPORATE BODYWEIGHT WORKOUTS INTO YOUR ROUTINE AT HOME.
Ø If the gym or group training is not for you (or you can't bear to leave the warmth of your home) it's still possible to get a great workout, no equipment needed. Here are a few bodyweight circuit examples that can be performed at home and aren’t time-consuming.
>>> SET 1
o Floor Touch Squats (10 reps)
o Wide-Grip Push-Ups (10 reps)
o Squat Jumps (10 reps)
o Full-Tuck Crunches (10 reps)
o Rest (60 seconds)
>>> SET 2
o Forward and Backward Lunges (10 reps each leg)
o Tricep Dips (10 reps)
o High Knee Skips (10 reps each leg)
o Bicycle Crunches (30 seconds)
o Rest (60 seconds)
>>> SET 3
o Plank (30 seconds)
o Skydiver (30 seconds)
o Tip-Toe Squats (10 reps each leg)
o Lateral Lunges (10 reps each leg)
o Rest (60 rest)
TIP: Complete each set one round, performing up to five rounds during your workout session.
6. STICK TO YOUR PLAN FOR 66-DAYS
Ø According to numerous studies, it takes more than 2-months before a new behavior becomes automatic (66-days to be exact). So, there is no reason to get down on yourself if for the first few weeks your plan doesn't become a habit. It is supposed to take longer than that, so give it time. If you lose motivation or stop, just reboot and commit to starting again at the top of the week.
Sources: healthline.com, sitepoint.com, jamesclear.com