Set performance-based goals, such as shaving down your 5K run time, or adding weight to your compound lifts. Shifting one’s focus from physical appearance towards health and performance produces longevity, as opposed to short-term motivation. In one study, participants who made the transition towards a more physically active lifestyle marked their success by a shift in mindset, from one that was weight-focused, towards one motivated by the health benefits associated with physical activity. While the scale does tell you whether or not your weight has changed, the number displayed says nothing about changes in muscle mass or body fat percentage. Read up on different training splits, test them out, and pick your favorite or whatever works best with your lifestyle. By doing so, you ensure you’re always prepared with a workout, instead of having to come up with one on-the-fly. If your goal is to begin weight training, think about how you would like to fit your workouts into your week. Set conservative, short-term goals, keeping your long-term goal in mind. If your new year’s resolution is to complete 10 unassisted pull-ups, but at the moment you can only complete 1 unassisted pull-up, then you’re going to have to build up to your goal. Set short-term goals.ĭon’t fall into the trap of false-hope syndrome. Not only does movement have the potential to improve cardiovascular health, strengthen bones, as well as increase balance and coordination but also, studies show that physically active individuals report higher quality sleep, a greater reduction in depressive symptoms, and lower burn-out rates than their physically inactive counterparts. Instead of having your workout add to your daily to-do list, have it serve the purpose of providing you with a much-needed break from your day’s work. Think about it - why do most people look forward to the weekend? It normally means a short break from school, work, or other responsibilities that occupy one’s weekdays. It is for this reason that one should not rely on physical appearance to serve as their primary motivator to be more physically active - it’s unpredictable. These fluctuations can be the result of a number of factors, such as changes to one’s diet, fluid intake, and hormone circulation. Furthermore, slight fluctuations in weight and/or one’s physical appearance are considered normal. You’re basing your progress on aesthetic goals.Īs you pursue your new year’s goals, keep in mind that changes to one’s physique usually happen much slower than one would hope. Add the anxiety that can come with navigating a new environment, such as the gym, and achieving a new year’s goal becomes a daunting task. If you do not have a plan to support your goal, it becomes very difficult to stay on track to reach that goal. By setting overly ambitious goals, you also set yourself up to feel guilty and disillusioned the day you break your streak. If making time for at least one workout a week is already a struggle, chances are the new year won’t suddenly inspire a commitment to a full week of workouts. My point: if you don’t enjoy your choice of movement, then you’re probably not going to stick to it in the long-run. In some cases, meditative movement has even produced better outcomes in treating anxiety and depression than other forms of exercise. Numerous studies have shown that meditative movement, such as yoga and Tai Chi, produce many of the same physical and psychological benefits associated with more dynamic forms of exercise. However, this view of movement is beside the point. You’re not having fun.įor some, an effective workout is associated with whatever is the most energetically expensive, or whatever burns the most calories. Here are some reasons why resolutions fail, as well as some tips on how you can crush your goals in 2020. At the same time, it is widely joked that resolutions are usually abandoned relatively early in the new year. Whether it’s purchasing a gym membership, running a marathon for the first time, or finally trying out a group exercise class you’ve been eyeing - goals related to “fitness” tend to be very popular. With the start of the new year, talk about New Year’s Resolutions has stirred up once again.
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