Are You Making These Mistakes With Your New Years Resolution?
A lot of us are making resolutions in 2017, and that's great! But do you know what sucks? Not meeting your exciting new goals.
Apply these five points to your resolutions this year and make 2017 your best year ever.
1) Make it realistic.
It's unlikely you're going to look like a cover model by February, but losing 4lb of fat is achievable for most.
2) Make it actionable.
If you're 10lb overweight- setting a goal of losing 10lb and keeping it off is realistic, but what are you going to do to get there? Instead of making 10lb of fat loss your resolution- make 3x weekly gym sessions, with a 500 calorie a day deficit (for example) your goal, as completing these actions will get you to your goal/resolution.
3) Make the actions in point 2 realistic.
Don't think you can make it to the gym every day? That's fine, neither can I. Exercising for thirty minutes three times a week, most of the time is much better than exercising every day but giving up by the 23rd January.
4) Be consistent.
Ties in nicely with point 3, by being consistent and trying to fit your workouts in at a time that works for you- exercise and healthy eating will become a habit.
5) Don't give up.
One missed gym session.. One bad meal.. No biggie. A month of no exercise and a week of bad eating.. You're loosing track of the great habits you've created. So don't let one small slip up dictate whether or not you achieve your resolution.
6) Track Your Workouts
Are you looking to gain some muscle mass, as well as loss fat?
If so are you keeping a training log?
No? Why not.. If you're not tracking you workouts you can't be sure you're applying the key principle of progressive overload.
Progressive overload = Increasing the demand placed on your body over time.
Looking to gain muscle? You can increase progressive overload by increasing the weight, reps or sets, or by decreasing the rest periods. Ensuring you consistently increase the demand placed on your body will ensure you gain muscle (when paired with a calorie surplus).
Looking to lose fat? You can apply this principle of progressive overload by increasing the duration of your cardio, working harder (increasing your rate of perceived exertion), including longer work periods in HIIT, or using a more intense exercise e.g. hill sprints rather than treadmill sprints.
Need some help with this? I've got five spaces opening up, with a free trial period!
My New Years resolution is to help others more ;)
Drop me an email firstname.lastname@example.org
Laura Ciotte is a personal trainer and tutor/assessor for trainee personal trainers. She is based in Worthing, West Sussex and likes travelling, motorbikes and good food.
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