We all know how it starts. You make a New Year’s Resolution. You’re committed and motivated to achieve it for one week, two weeks…and then distractions set in and before you know it it’s the end of the year and your New Year’s resolution has fallen by the wayside.
Well let’s make 2017 different…let’s find out how to actually stick to your New Year’s Resolution and achieve it with these top tips!
Top Tips To Achieve Your New Year’s Resolution
1. Make Realistic Targets
When setting your New Year’s Resolution it is important to be realistic. It is very easy to set yourself overly ambitious targets which sound good, but you know deep down are not achievable. It may seem a good idea in theory setting yourself overly ambitious targets, but if they are so ambitious you can’t achieve any of them then all that will happen is you’ll become discouraged and give up.
Now, people’s targets will vary. What is unrealistic for some will be more than realistic for others, so it really comes down to you. If you haven’t been to the gym for the last year saying you will go to the gym 7 times a week is unrealistic. Starting with getting in the gym 3 times a week is a far more realistic aim and can be achieved.
If you want to lose weight then don’t be over ambitious and expect to lose it all in one week. Aiming to lose just 1-2 pounds a week through exercise and healthy eating will be more realistic, more achievable and much more beneficial for your body.
If you set realistic targets then you will be far more likely to achieve them!
2. Have a Routine
It is vitally important to get in a good routine to ensure success when setting yourself a New Year’s Resolution. You need to decide when you’re going to go to the gym, what day you’re going to do meal prep, what day you’re too busy to go the gym on etc.
If you don’t get in a routine then you’ll end up skipping gym days and not sticking to eating healthily. A plan can be as basic as this:
Monday – Gym
Tuesday – Rest Day
Wednesday – Gym
Thursday – Rest Day
Friday – Gym
Saturday – Active Rest Day (Light Cardio Session)
Sunday – Rest Day/Do Meal Prep For The Week
Just having a simple routine such as this saved on your phone or written on a calendar. This will help you stick to your training and achieve success.
Keep on track, have a routine!
3. Find A Motivated Workout Buddy
This can be a real game-changer, especially if you’re the sort of person who isn’t very motivated to exercise. The best thing you can do is find a friend or relative who is very keen on the gym and fitness. If you commit to going to the gym with them just 3/4 times a week this will really help you develop.
Firstly, having a motivated workout buddy will mean you’re much more likely to make it to the gym. If their going then you can’t let them down by not turning up. This is why it’s important to try and find someone who is a motivated gym-goer, as this will get you in the gym far more often.
Secondly, one of the most difficult things can be knowing what to do in the gym. A lack of knowledge and understanding can lead to you going to the gym, but not really doing anything productive. One of the worst examples of this are people who come into the gym and sit on every machine they can find for a few minutes, doing a few half-arsed repetitions, not even building up a sweat and then leave after an hour and a half thinking they’ve been productive.
This is where having a knowledgeable training partner can be the real game changer. Going to the gym with someone who knows what they’re doing will really help you to make progress as you can follow their plan and learn from them.
Find a gym partner who will motivate and inspire you!
4. Keep Track of Your Progress
This is really, really important. If you don’t keep track of how you’re doing then you won’t know what progress you’re making!
There are plenty of ways to record progress and the most popular way is to get on the weighing scales. This is worth keeping a record of. Make a commitment to weigh yourself at the same time of the day every Friday and keep a record to track how your weigh progresses over time. But weight is not the only way to track your progress and can often be misleading.
If you have made a real change and are training regularly the likelihood is you’re losing fat and putting on muscle. It is important to remember that muscle weighs more than fat. So how you look and feel is just as important as the weight shown on the weighing scales.
The best way to do this is to take pictures of yourself in the mirror every week. Take a front, back and side shot. You don’t need to show anyone these photos, they can be completely private and for your eyes only. Overtime you’ll be able to look through and visually see how your body is changing. How you’re looking can sometimes be a much better indicator of progress. If you’ve put on muscle you could even end up weighing more, but you can still look far more toned and healthy.
Also track your training. How much weight did you lift last week? How long did you run for last week? You should always have the information on hand to answer these questions, otherwise you’ll find it difficult to progress.
Track your progress so you know what you’ve achieved!
5. Focus on Your Nutrition
Working out in the gym is just part of the journey to achieving your training aims and aspirations. Getting your nutrition right is vital to achieving success. It doesn’t matter how hard you work out, if your nutrition doesn’t reflect your commitment in the gym then you will severely reduce your ability to improve yourself.
Your nutrition needs to support your goals. So if you’re looking to lose weight you need to be in a calorie deficit. This means you should be using more calories than you’re consuming on a daily basis. The most important thing is to do this healthily and safely. You should be looking to be in a calorie deficit of around 300-500 calories. Anymore than this is unsustainable over an extended period and you will be more likely to binge eat as your body will be craving food.
If you’re looking to gain weight the aim is the opposite – you should be in a calorie surplus. To reduce the likelihood of gaining excess fat it is a good idea to be in a calorie surplus of just 300-500 calories to support your aims and make sure you’re building lean muscle tissue.
Then the next most important thing is choosing the right foods. This means making sure you’re getting the right macronutrients (macros) on a daily basis. Protein, Carbohydrates and Fats are all important in your diet, but getting the ‘right’ protein, carbohydrates and fats is what really matters.
Lean protein such as chicken breast is a far better source of protein than processed meat or deep fried. Brown rice and wholemeal pasta are far better alternatives than their white counterparts. Making these smart choices on foods can really help you achieve your aims.
Nutrition is even more important than your training!
Take Home Message
Here you have 5 top tips on how to make your New Year’s Resolution this year a reality and not just a hopeful dream. Stick to these tips, remain motivated and you can really achieve something in 2017. Don’t let your New Year’s Resolution fall by the wayside this year!