Renew Your Routine

Revamp You Goals and Workout Routine for the New Year

As we enter the New Year most people are beginning to think about their resolutions and more importantly, how to make them stick this year. Though it is easy to set goals and feel inspired to make the changes, remaining faithful and diligent to them can be a challenge. The shortcomings of yester-year may have little to do with your commitment and more to do with how you set those goals in the past. This year, redefining those goals and having a different point of view on how you will meet them may be in order.

Be Specific
It isn’t enough to say “I want to lose 10 pounds this year.” Many people fail to meet their goals because they are too vague. Humans are innately conditioned to meet small objectives and then move on to the next one. This year structure your goals a little differently and set target dates for each milestone instead of trying to meet the goal as a whole.

Although you probably want results sooner rather than later, practicing patience will do you and your workout goals well. For weight loss and fitness that will last, a safe amount to lose is between 1-2 pounds per week. So set that as your initial goal. This way when each week ends you have something to measure and you can check it off your list. Meeting small goals often will work much better than an arbitrary goal that is just hanging in the breeze.

Even though you are setting smaller goals, still remain focused on the large one as well. Give yourself a specific number of months to complete the goal. Don’t just say “I want to lose 10 pounds in three months” but reframe your objective as “I want to lose 10 pounds by May 1st” or whatever day you choose. This will keep you focused on something specific so you can average how many pounds per week you need to lose to meet that goal.

Faking It
While some do well with regimented schedules, most of us live hectic lives and trying to fit in a workout regime often proves to be more difficult than we originally thought. Even more evident is that some of us simply dread working out in general. This year take the fake it approach; not with your routine and eating, but fake your body (and more so your brain).

Rather than joining a gym that you probably will end up donating your money to, commit to a fitness regime that you actually enjoy and that will offer cardio and strength training benefits. One that doesn’t feel like you’re working out. Think about what you love to do and then find a creative way to turn it into a workout.

If, for example, you love to dance join a local Zumba or Salsa class and maybe invite a friend to join with you. The social aspect of a group class makes it feel less like work, and since our brains respond to music in such a positive way, you will burn calories and not even know it.

If you like to eat your lunch outside in the fresh air, cut your eating time in half and then spend the other half of your lunch speed walking around your work place. Initiate a weight loss lunch group so you and your co-workers can still chat during lunch but it will be a double duty thing-losing weight and gossiping.

By disguising things that you love as fitness goals we are more likely to stick with them than if they feel like work or something we are forcing ourselves to do.

If you really want to join a gym, consider joining one that is multifunctional. Many gyms have a regular workout room, but also join one that has a racquetball or basketball court, possibly a swimming pool and some group classes. This way you will have a whole host of activities available to you. The less you tire of your routine, the more apt you are to stay with it and you will learn some new skills too!

If you can’t afford a gym consider some of the new apps that are available on your mobile device or join a free support club online. Connecting with others who are working towards the same goals as you will offer support and you can track your progress easily.

Revamp Your Kitchen
Purchase a juicer and incorporate more fruits and veggies into your diet. If your kitchen in equipped with things designed to make healthy foods you can’t help but notice them and use them. Throw out any fattening equipment such as fryers.

Do a New Year’s sweep of your cabinets and fridge and throw out or better yet donate your food to a soup kitchen. Get rid of sweets or any foods that will get in the way of your new goals and replace them with healthy snacks and foods.

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Variety in Program

If you think back to your last few weeks or even days of workouts and the exercises you performed, do you find yourself performing the same exercises over and over, week after week? Our bodies are extremely adaptive to all physical conditions and stress, and it always tries to expend the least amount of energy to perform any physical activity. It will build the bare minimum amount muscles needed to allow you to perform any repetitive exercise that you do week after week.Our bodies are our temples. It is the only thing we truly own during our lives. And if we don’t take care of it, we will pay a large price for it, there is no doubt regarding that. Fitness is an essential part of properly caring for our bodies.

With our busy schedules sometimes it seems hard enough to eat properly or get enough sleep, let alone fit in an exercise regime. Poor health has become synonymous with modern living and it is understandable that people cannot find sufficient time for working out. Nevertheless, it is very important that we make some time for physical activity and it’s even more important to add variety into your fitness routines.

Variety is essential in a fitness program because it allows for your body to be challenged on a consistent basis and to get over a plateau. A plateau occurs when the body has become accustom or used to doing the same repeated exercises again and again. To overcome a plateau the combination of new exercises and placing new demands on the body will improve the intensity in addition to promoting new muscle mass growth.

Change the activity
Many activities can be used to change your aerobic, muscle-conditioning, and overall flexibility plans. If you are getting bored with walking, try swimming or an aerobics course. If you are bored with your muscle-strengthening exercises, try doing more gardening instead. Or try using various weight equipment or hand weights for unique exercise. Try some of these exercises below to add wide variety, and break your normal routine to develop more muscle mass.

  • Weighted Dips: Using your body weight to do dips may not be enough to promote muscle growth. Use a weight attachment belt and add some heavy weights to your regular dips. Start off adding 10 to 25% of your body weight – you should aim to add enough weight that allows you to only do 4 to 6 repetitions.
  • Dead Lifts: Dead lifts are an additional exercise that works wonders to build more muscle and strength. Add them to your routine, if you’re not already doing them. Rather than the regular lat pull downs or seated rows, dead lifts will work the rest of the your body along with your back.
  • Front Squats: How frequently do you see anyone do front squats? I bet seldom, and if you’re not doing them, then you’re missing out on one of the best exercises for quad development. The main difference between squats and front squats is that the barbell is resting on your front shoulders instead on your back.

Differ the time
Do your exercises at different times and for different quantities of time. If you become bored with your noon walk, try working out in the early morning or after work or school. Instead of doing one 30-minute session, do a few 15-minute sessions.

Vary the location
Try a new route for walking or biking or even a diverse room for your exercises or stretching. By having several options, you can pick one that suits your feeling or routine.

Variety is necessary for psychological and physical development. The mind needs variety in motion and any fitness class. Boredom often happens when people lose interest in exercise. Doing various programs is exciting and prevents boredom. The body also needs different exercises so it doesn’t adapt to the same stress placed on the muscles and bones.

Different systems of energy are also used when we move and therefore different exercises will change the pace of the heart. Multiplanar movements will stimulate all muscles evenly therefore decreasing injury risk. Make your fitness class fun but organized.

Stay motivated!! This may be the most important fitness tip of all. Nearly all people drop out of Fitness Programs and workouts over time. Do not fall victim to this! Keeping an eye of your goals is a way of staying with your program. Remember that motivation gets you started and routine keeps you going.

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