7 Steps to Achieve Your Fitness Resolution
Celebrity Trainer, Nick Bolton, Offers 7 Steps to Achieve Your Fitness Resolution
It’s no secret that every year, one of the most common New Year’s Resolutions is about getting in shape. This often elusive goal is easier to attain than most people think. Ensure your success this year by following these 7 steps to achieve your fitness resolution.
- Start now. There’s no reason you can’t get a nice jump-start on your fitness resolution. The sooner you can start seeing changes, the sooner you’ll boost your motivation! This will give you the much-needed momentum, which is important when it comes to achieving your goals.
- Avoid sugar. This little culprit is one of the main reasons for adipose (fat) accumulation during the holidays. The dangers of sugar are far-reaching: easy fat transition, lower immune system, and being 8x more addictive than cocaine. Along with sugar, you should also avoid high fructose corn syrup and sugar alcohols – these are found in candy and processed foods. An easy way to do this is to stick with whole, unprocessed foods such as fresh meats and fresh produce.
- Over-hydrate with water. Most people are under hydrated every day. This leads to several major problems regarding your metabolism.”Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner,” explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. “So in addition to not adding calories, drinking water may help replace or avoid unnecessary food calories found in snacks or extra servings at mealtime. Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss.” Recommendations from the Food and Nutrition Board are for women to get 91 ounces and men get 125 ounces. Again, make sure to replace your high-calorie drinks such as sodas, sports drinks, Starbucks drinks, and alcohol with water. Oh and your body can’t distinguish the difference between being hungry and being thirsty so many times when you think you’re hungry, you’re actually dehydrated. Try drinking 20 ounces of water before every meal.
- Ease into your exercise program. Most people that begin their resolution journey in fitness get after it way faster than their body’s actually ready for. By going too hard too fast, you’re setting your body up for extreme soreness, blood-sugar issues, and possible injury. Like everything, you need to gradually acclimate to the stress of exercise in order to make things more maintainable. If you’re new to exercise or are coming back after some time off, start with 2 or 3 workout days a week. After a couple of weeks you can increase by an additional day. Rest is an important part of the process so make sure you have rest days incorporated.
- Stay accountable to someone. Whether it’s a family member, a friend, facebook, or a personal trainer, an accountability partner is important to keep you on track toward your goals. By answering to someone else, you should be able to avoid the pitfalls and temptations that happen all around you. Tell someone your goal and make sure they check on you on a regular basis. This support team can help more than you know.
- Hit the weights. The only way to truly change your body (short and long term) is with resistance training. If you’re brand new to exercise you can start with some walking or basic cardio for some leg strength. After the first week or two, venture over to the weight room side. Resistance training burns 3x the calories and keeps the body strong, not to mention the laundry list of other benefits. Excessive cardio to lose weight is like working for minimum wage – it’s incredibly hard to keep up and nearly impossible to get ahead. If you need a solid plan to follow, click here.
- Find reasons to move. It’s the holidays and that means you might be out shopping or dealing with snow. Don’t be afraid to get out and move around for some additional calorie burning. Try parking farther away from the store or roaming around the indoor shopping center longer. You can also offer to shovel a neighbor’s driveway for a workout. There are plenty of options if you just get a little creative.
This list should get you started on your way to actually making some progress this year. Don’t look at this as an impossible task. Look at it as an opportunity to redesign your body. Oh, and I almost forgot the most important step of all: JUST GET STARTED AND TAKE THE FIRST STEP. The only way to guarantee failure is to not actually start.
I understand that this whole process might feel a little daunting. If you want some extra guidance, I’m here to help. I work with clients both in-person and online. If you’re interested in working with me, please fill this contact form out.
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