Ultimately, deciding to change your old habits and improve your health and fitness can be one of the best decisions in 2020. The right motivation, essential knowledge, and a few tips and tricks can help you succeed in your goals. Get pumped up the right way with our list of eleven beginner tips that will lead to success with your health and fitness goals .
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Define your reason why you want to be fit
Being fit and healthy is a commitment and you have to work constantly until you achieve it. Once you get it, you have to keep it going by committing to a healthier lifestyle. So, before you start, define your main reason. Why do you want to start exercising? Is it to improve the quality of life and be healthier? Climbing Mount Everest or taking a trip to Machu Picchu is on your bucket list ? Or is it just because you want to look pretty for a friend’s upcoming wedding?
Internal motivation will facilitate engagement, while external motivation is often short-term and won’t motivate you enough once the going gets tough. Define at least three reasons why you want to exercise and be healthier and remind yourself when the going gets tough.
Once you define your reasons to write a list of realistic goals. These goals should be as simple as possible in order to achieve them. If you want to jump on the fitness bandwagon and start exercising, you have to choose three days of the week. Then, schedule your workouts like an important meeting.
Once you do, set a clear training goal. For example, train three times a week. When you check this goal off your list, try to keep up with this program for a whole month. Then try training three months straight with no excuses. Every time you reach a goal, cross it off your list and move on to the next achievable and realistic goal.
Remember to be flexible
Even when we plan the whole week, things sometimes don’t go according to plan. If you miss your morning HIIT or Pilates class , head to the gym or do a short full-body circuit at home. If you have a business trip that requires you to miss an entire week of exercise, don’t stress. Just remember to pick up where you left off instead of falling off the fitness bandwagon. Be flexible so you don’t lose motivation and learn to deal with setbacks.
don’t put it off
If you have to miss a training class, don’t let it happen two days in a row. If you want to be consistent with your workouts until they become a habit, you need to work on those goals. Even the smallest amount of effort counts. If you have a long day ahead of you, try to exercise in the morning. This way you’ll check your workout off the list and start your day with a healthy boost of energy .
Habits are built daily by being persistent and committed. It’s better to fit a 15-minute run into your day rather than doing nothing at all. It takes approximately 66 days for an action to become a habit. Don’t put it off, but go ahead and make each day count.
clean up your diet
Starting a fitness journey is hard, but the rewards along the way are worth the effort. But, your fitness journey won’t pay off until you clean up your diet. If you want to build more muscle, you need to fuel your body properly and spend time on strength training . Also, if you want to reduce your body fat percentage, you need to eat nutritious meals that only support your training efforts.
Healthy eating habits are essential if you want to improve your long-term health and stay fit and strong. Make sure you eat plenty of protein, healthy fats, carbohydrates, fiber, fruits, and vegetables. Limit or completely avoid processed foods, sweets, drinks, and junk food in general.
Find a training program you like
Fitness is fun and enjoyable if you choose an activity that you are passionate about. Fitness trends are constantly changing, giving you a wide variety of fitness programs to choose from. You can work out on your own at the gym, use commercial treadmills, or find a group program that’s fun and fits into your schedule. Whatever you choose, be sure to include the following in your exercise program: strength training, cardio, and high interval training.
Strength training will increase your strength and help you burn fat faster. Cardio training at least once a week benefits your cardiovascular system. A HIIT is perfect for those days when you’re short on time but still want to benefit from a post-workout high. It is also recommended to include at least 30 minutes of light movement throughout the day. When you discover an activity that you like, you will consider exercise as just another fun activity and you will achieve your goals much more easily.
Embrace recovery time
Recovery time is just as important as the time and effort you put into your workouts. Every workout puts a lot of stress on the muscles. Therefore, the muscles need time to recover. Your body needs to replenish the energy sources needed for another workout. Aim to train two to three times in a row and give yourself a day to recover. If you exercise constantly without pauses, your progress will not stop.
Not recovering properly could also negatively impact your motivation and could even be the reason why your motivation is declining. Proper hydration and nutrition are also part of recovery, so try to give your body the fuel it needs to recover.
Engage in unconventional physical activity on the weekends
An unconventional physical activity will boost your motivation to stay active by breaking the monotony of your workouts. After a while, you might get bored with your group fitness program or gym sessions , so doing something completely different on the weekends can keep your motivation in check. Start riding a bike and explore every part of your city while getting a great cardio workout.
TRUE® bikes can help you when you need a boost and assist you while you pedal. You can also try a practical e-bike as a change of pace. Or you can start hiking to improve your cardiovascular system and strengthen your leg muscles. Hiking will not only strengthen your legs and core, it will also fill you with immense positive energy. Spending time outdoors surrounded by nature improves our mood and reduces stress.
Find someone to support you
Everything is easier when you have a partner in crime. Build a strong support system among your friends and family. Find at least one person who shares the same motive and embark on this fitness journey together. You don’t have to do everything together, you just have to hold each other accountable. Make a weekly plan of workouts, meal plans, and other offbeat physical activities and share that plan with each other. This way you will hold yourself accountable and give each other support and encouragement when one of you falls off the fitness bandwagon.
Don’t let your cheat days ruin your progress
So you’ve been working hard, eating healthy, and reaching a fitness milestone. You feel a reward is in order and plan to turn it into an all-you-can-eat cheat day. But, you have to use cheat days wisely. A cheat day can ruin all your hard work in one day if you go overboard. Cheat days are fine, but you have to be smart. Eat a slice of cake, not a whole cake. The right balance will help you stay engaged and motivated to exercise, eat healthy, and still reward yourself with a treat every once in a while. So time your cheat meals wisely and use them as a real reward and something that makes you feel good.
Make sleep a priority
Sleep can only help your goals, so don’t skimp on sleep quality. If you do, you put yourself at risk of getting burned. Running behind your career, personal, and fitness goals may be the reason you’re getting less and less sleep. Instead, create a sleep schedule where you get 7 to 9 hours of sleep each night, and organize everything else around this schedule. You won’t make any progress in your fitness routine if you sacrifice recovery time. Instead, embrace the deeply restorative powers of sleep for your body and mind and use them to your advantage.
Don’t stop pursuing your health and fitness goals until you reach your desired fitness levels. Even when you do, don’t stop pushing your limits and become the fittest in 2020. Once you reach your desired fitness level, take pride in your hard work, fitness and healthy habits deserve to be a part of your life. lifestyle because they can only improve your life.
