As the New Year approaches, many people set health-related goals for themselves. They want to start exercising, lose weight, and eat healthier. On January 1, everyone is full of enthusiasm and excitement, and gyms are packed, but by the end of January, motivation has faded and New Year’s resolutions have been forgotten. So how can you actually achieve your fitness goals and stay consistent?
Set realistic goals
It’s important to set realistic goals for yourself that are achievable. Working out for several hours every day might seem like a good plan and, at first glance, doable, but without proper preparation, injuries can easily occur, and you’ll end up giving up on your workouts altogether. That’s why you should start slowly and sensibly so you don’t lose motivation. If you’re starting to exercise for the first time or have taken a long break from working out, 2–3 times a week is a good place to start. Later, you can adjust your goals and increase the number of workouts based on how you feel.
Start with short workouts
The reason people struggle to stick with a consistent workout routine is that they try to start with long workouts several times a week. If daily exercise hasn’t been part of your lifestyle before, start with shorter workouts. Even 15 minutes a day is effective, and it’s much easier to find that time in your daily schedule.
Find an accountability partner
People often try to achieve their goals alone and in secret. It’s hard to stay motivated when you’re on your own, but finding an accountability partner—someone you have to report to about your progress and with whom you can also work out—will help you stay on track. You can share your worries and joys with your accountability partner and feel supported. A worry shared is a worry halved, and a joy shared is a joy doubled!
Ask a personal trainer for help
There’s an overwhelming amount of material online about nutrition and workouts, and as a beginner, it’s difficult to sort through all that information to find what’s right for you. If you don’t know where to start, it’s best to turn to a personal trainer who can help you set specific goals based on your preferences. A personal trainer motivates you, raises your awareness about exercises, technique, and healthy living, and pushes you to work harder and push your limits. You’ll also be at a lower risk of injury because you’ll receive expert guidance.
Take part in a workout challenge
Challenges are motivating, especially when done in a team. As a beginner, it makes sense to find a challenge that isn’t too difficult for you. Many gyms run challenges from time to time, and there are also online workout challenges available. For example, in January, the FitQ Training Challenge: Consistency, which is a team-based challenge where you only need to dedicate 15 minutes a day to training.
Consistency is the key to achieving your goals. It all starts with simple steps, and by following them, even your biggest dreams will come true! Try thinking a little differently this January. Instead of setting goals that are beyond your reach and wearing yourself out—both mentally and physically—in the first month, try to develop new healthy habits. Whether that’s a short evening walk, a morning stretch, or swapping a whole bar of chocolate for a few pieces of candy. The important thing is that you’re able to stick with your new healthy habits so that, eventually, they become a natural part of your life—one that serves you and improves your quality of life.
