You're over a week into your New Year's resolution and you may have been tempted to just skip it for a day. Well don't, here's our top tips to ensure you stick to your fitness resolution.
Start everyday with a high protein breakfast
A big bowl of sugary cereal is the easy way to start the day, but it’s not going to do anything major for your physique. A high protein breakfast, along with a few healthy fats, has been shown to increase satiety (how ‘full’ you are) throughout the day. This means you’ll have a much lower chance of any unhealthy snacking throughout the day. But if you are in hurry, grab a packet of BEEFit just to balance it out.
Set smart goals
Be realistic about your goal, if your goal is unattainable, you’ll burn out too quickly. Cutting your favourite things out of your life is unlikely to stick, it’s much better to work on reducing your intake of that favourite fatty food, rather than cutting it out completely. Focus on what’s ahead of you as it’s the little steps that add up to your ideal final product.
Keep track of each small success. Short-term goals are easier to keep, and every small success will keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep food journals to help keep track, and reward yourself for each five pounds lost. You don’t lose 30 pounds; you lose 1 pound 30 times.
Get in the right mindset
Let’s face it, temptation will come your way, and you’ve got to be ready to deal with it. It could be skipping the gym or having that rather large piece of cake, but fear not, we’re here to help. Rewarding yourself after exercise will give you something to look forward to, and will feel even better when you know you’ve earned it.
A packet of biltong is a great way to reward yourself at the end of a hard workout, and guess what, it’s perfect for recovery as well. It’s also great to remind yourself how your ‘bad’ will affect your long-term goal.
Pay attention to rest periods
Rest periods are extremely important when it comes to gaining muscle. Optimizing how you workout will lead to you seeing results much faster. Studies have found that testosterone and growth hormone are produced in greater levels when you rest for short or moderate periods of time, “60-90 seconds between sets is a good guideline” says Joe Stankowski, a trainer from Wilmington, North America.
Stick to it
Aristotle once proclaimed, “We are what we repeatedly do”, and a study at UCL has shown that it takes around 21 days for a repeated new activity to become a habit, and six months for it to become part of your personality. If you occasionally slip up, don’t obsess over it, just take each day as it comes. So stick to it, be patient, and look forward to reaping the rewards!
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