How many times have you set the same old resolutions on 1st January to lose weight and get fit? And how many times have you started with epic enthusiasm, only to give up after a couple of months or not even start at all?
If that sounds like you, then luckily you’re not alone with a YouGov study suggesting that losing weight and getting fit were the top two UK New Year’s resolutions in 2017 made by 48% and 41% of people respectively, but that 6 in 10 failed to stick to the resolutions they made.
If you really want to make some fitness resolutions that last this January, Freeletics Training expert David Wiener has some pointers:
1) Size matters
Let’s face it. If a goal is too big and too ambitious, you haven’t got a chance in hell of getting there. You need a process before you can even think about reaching the end result. The only way to actually reach your big goals is to break them down into bitesize chunks. For example, if it’s your goal to run a 10k, don’t set out on a 10k route on day 1. Instead, aim to run smaller distances, increasing week by week until you reach your goal. When you hit these micro milestones, you’ll feel motivated and this sense of achievement will give you the vigour to continue working towards your main goal.
It’s no wonder that so many people don’t manage to achieve their New Year’s resolutions as often people are over enthusiastic, setting big goals which could take months achieve. It’s fine to set big goals, and have something to work towards, but don’t think that these results can be achieved overnight. Instead set mini, micro goals which, when added together, will get you on the way to achieving your main objective.
2) Eat your way to success
You are what you eat. Eat like someone on a mission, and it’ll be mission accomplished before you know it. A big reason that people give up on their resolutions is because they’re not seeing the results they want. They might be training a few times a week but not seeing the weight loss or muscle gain they were hoping for. Assuming that they are training in the right way, then this is usually because they haven’t adjusted their diet. Keep the ratio of 80/20 in mind, so 80% of weight loss will come from diet and 20% from exercise. Weight loss, for example, isn’t about not eating, it’s about eating the right things.
3) Don’t stress to impress
Who doesn’t like to impress their friends and colleagues with tales of how many sessions they’ve put in that week? The reality is that, although exercising every day might be manageable for a week or even a month, it’s unlikely that you’ll be able to maintain it in the long term. Opt instead for something realistic, setting a goal of working out three times a week and sustaining your enthusiasm over a longer period of time. It’s got to be the right lifestyle change for you, not for the people around you - keep that for the show offs.
4) Define your ‘why’
Why the f**k are you chasing this resolution if it’s going to be so damn difficult? You’ve got to really want something to be prepared to put the work in. Consider writing a list of your motivations and rank them according to which is the most important to you. This way, you can not only set a clearer path to achieving your goals, but you might even learn a bit about yourself.
Giving up on your New Year’s resolutions is a thing of the past. By keeping your goals manageable, realistic and comprehensive, you can increase the likelihood of actually achieving your goals and seeing them right through to the year’s end. Everyone’s resolutions are different and it’s important to make yours appropriate for you and your lifestyle. The new year is the perfect time to make positive lifestyle changes, but these shouldn’t be transient. Freeletics isn’t about temporary solutions, it’s about lasting changes. Download the app now to find out for yourself.