New Year’s goals in my opinion are always exciting to write. It’s a time to really think ahead optimistically about what you’d like to achieve over the next 12 months. The fitness ones are often the most ‘fun’ ‘I am going to get a six-pack’ ‘Achieve a bikini body’ ‘Train 4x a week’
‘Lose 4 stone’ The problem with these goals is they’re also the hardest to stick to, most people do well over the month of January but by the time February, March and the Spring roll around most people have reverted to their old habits.
But why does this happen? It’s simple. Most people’s goals are far too unrealistic and don’t fit into their lifestyles and current realities. If though you’re looking to finally succeed with the goals, you set yourself, look at our 5 tips below.
1. Assess your current reality.
Before committing to a resolution look at your current mandatory lifestyle; this is one of the first things we work out with our clients. Are you a business director who needs to entertain clients 3 or 4 nights a week? Are you a city banker who needs to work regularly until 2am? Do you travel for work? Do you need to work around your young family? Everyone’s lifestyle is different, it isn’t an excuse to not be in the shape you want but you need to create training and nutritional goals around your current reality. Trying to do the reverse will only end in frustration, guilt, boredom and a typical rebound once the hype of January has worn off.
2. Have a SMART goal and prioritise.
The goals you set should be specific, measurable, achievable, relevant and time wise. For example, ‘To lose weight’ might be the aim but would be better set out like so; I want to lose 2kg (specific) by April (measurable, achievable, time) so I can look and feel great on the beach on my Holidays (relevant).
Stick the goal somewhere you will see and prioritise it over all that you can (that’s the key to succeed). Focus on the plan long term and not the short-term distractions you’ll face day to day. If you can prioritise this, you’ll succeed.
3. Set gym-based performance goals. Your overall goal is important but as the gym should be a focal point of how you achieve your goal you should set smaller goals within the goal to help keep you motivated. For example, you might want to achieve a Deadlift lifting more than your bodyweight or 8 full pull ups for example. These are good goals to set when times to hit the gym might be flagging and motivation disappearing. Break these down to weekly goals and session by session to give yourself small wins often.
4. Create the right habits.
Habits can be client dependable, but we’ve listed some below to help start you off. It doesn’t matter who you are if you follow these habits and tailor them to you can achieve great things.
· Eat every 2-4 hours
· Eat veggies with every meal
· Eat a mix of healthy fats daily
· Eat protein with each meal
· Drink 3 litres of water a day
· Keep your carbs low glycemic
5. Hold yourself accountable.
Once you’ve ascertained all the above it’s time to really hold yourself accountable to it. Accountability is rarely spoken about but without it even the most perfectly written diet and training plan won’t be sustainable.
Hiring a trainer is one of the best ways to hold yourself accountable, your sessions are pre-planned and paid for so when motivation wonders you won’t want to let your coach down who would inevitably want results just as much as you do. Another way is to have a training partner, if you aren’t feeling up to training but they are you won’t want to let them down by not showing up. Another hugely effective way to hold yourself accountable is to tell your friends and family about your goals.
The New Year can provide great motivation for many people who want to get into shape again. But to make a success out of these goals it’s important to make the goal specific and specific to you and your current reality. It’s important to create the right habits for you and to find a way to hold yourself accountable.
Something written in a hungover state on New Year’s Day can be all too easily forgotten a few weeks in so make sure the goal is clear, make sure it fits with your current lifestyle and that you prioritise it.
Getting into shape isn’t easy, but no goal worth doing is. If you follow the steps, we’ve outlined today, it’ll become a lot easier.