The holidays tend to be a time when people eat and drink. This can lead to weight gain. As a result, many people make up their minds to get back in shape and lose the extra pounds they may have gained, build muscle and become more toned.
Have you made up your mind for the new year? More than half of all resolutions fail, but this year, they don’t have to be yours! Read below for tips on how to identify the right solutions to improve your life, create a plan, and be part of a small group of people who successfully achieve your goals. Let’s start this 2023 off on the right foot!
local data Chat with Adam McLeod from Madabolic, who has years of experience in the fitness industry, and shares his tips for staying fit and burning body fat, building strength and promoting lean muscle.
“Anytime you have a new year to start, everyone is trying to improve themselves, and eventually starting that exercise routine that they might have put off becomes their priority,” McLeod said. “How many times have you heard someone say, ‘ Starting this year, I’m going to work out?’ I think it’s baked into our society.”
Some common solutions include exercising more, eating healthier, saving money and learning new skills. It’s important to have specific, achievable, and measurable resolutions so you can track your progress and stay motivated. Remember, it’s okay to slip up or make mistakes along the way. The important thing is to keep trying and stick to your goals. Your goals should be sensible. It’s Specific, Measurable, Achievable, Relevant and Time-Bound, an acronym coined in 1981 in the journal Management Review. It works for management, but it can also be used for setting your resolutions.
want to go to the gym
People start gyms to look and feel better. The best advice McLeod gave us was to have a good gym and a routine that makes you feel comfortable and want to come back after the first day.
There are many reasons why people just start going to the gym. Some people may have specific fitness goals, such as losing weight, building muscle, or improving cardiovascular health. Others may wish to improve their overall appearance or increase their energy and vitality.
Others may be motivated by the social aspect of the gym, as it provides the opportunity to meet new people and form friendships with others with similar fitness goals. The best piece of advice McLeod mentioned is to have a decent gym and a routine that makes you feel comfortable and want to come back after the first day to keep engaging to really achieve your goals.
January is the busiest time of year for the fitness industry, running through March. Choose a gym that offers a productive program. Be consistent with your routine and develop healthy habits so you can reach your goals in time.
From the little things
McLeod recommends starting with small, achievable goals. It’s always better to be able to take small steps towards your overall end goal, which keeps you motivated to move towards the next goal in your journey.
If you’re new to the gym, you can start with 3 days a week, then start with any type of strength training or weight training, which can just include bodyweight. There are some common misconceptions that you need to exercise 6 to 7 days a week, for hours at a time, to achieve the body or fitness level you’re looking for. It’s not true, you can get great results in far less time than most people think avoiding burnout.
“There’s a common misconception these days that people think they need to exercise 6-7 days a week, for hours at a time, to achieve the level of body or fitness they’re looking for,” McLeod said. “That’s simply not true, and it’s possible to get great results with less time than most people think burnout can be avoided.
“You need to allow your body to rest and recover, especially if you incorporate strength training into your routine, which has been shown to be the best type of exercise for long-term fitness results,” he adds. McLeod recommends doing strength interval classes 3 to 4 days per week, paired with 1 to 2 active rest days per week and 1 to 2 complete rest days per week.
Don’t Forget To Set A Realistic Goal – It’s important to set realistic goals for yourself when it comes to exercise and scheduling. Don’t try to do too much too quickly, as this can lead to burnout, and make sure to prioritize your time effectively so you can fit in exercise without neglecting other important aspects of your life. That might mean setting aside specific times each week for the gym, or scheduling workouts around other commitments.
Motivation and nutrition
Holding someone accountable to you is one of the great ways to stay motivated. This could be family or friends who work out with you to make sure you put in the work you need and are moving forward in the right way. Exercising with friends will also be more enjoyable.
Nutrition is the key to fitness: the ratio of protein, carbs and fat throughout the day, adding up to your calorie intake. These ratios will change depending on whether you want to lose weight, maintain or build muscle.
Don’t be too hard on yourself, it’s okay to miss a workout or have to adjust your schedule from time to time. Don’t be too hard on yourself if things aren’t going your way. Get back on track asap.
Make exercising a habit, and the more you can incorporate exercise into your routine, the easier it will be to balance your commitment to the gym with other areas of your life. Try to make exercising part of your day rather than a chore you have to get used to.
don’t get distracted or scared
This is the time of year when you need to put down your phone and get to work to achieve these goals. These things will still be there when you’re done exercising! If this is your first time at the gym, don’t be intimidated. Everyone has to start somewhere, and most fitness enthusiasts encourage new fitness enthusiasts and are willing to help along the way. Replace unhealthy foods with healthy alternatives and minimize sugar intake.
Adequate daily fluid intake is 3.7 liters, according to the National Academies of Sciences, Engineering and Medicine Men drink 12.7 liters of water per day and women drink 12.7 liters of fluids per day.
As McLeod points out, “Results don’t happen overnight, they take time to understand, but if you’re consistent, results will happen.”
