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Winters have finally hit hard and we weigh a little more as compared to a few months ago. Yes, we will all set fitness resolutions with the most ambitious emotions. But will we keep them? You will find that the answer is no when we get ahead of ourselves and set long-term goals rather than short-term ones that are achievable.
We bet you would like to break the cycle of interrupted fitness routines in 2020. Focus on what you can do instead of the way you look. Give more to getting fit and healthy as opposed to looking good. Most of all, be realistic; the person you look up to probably spent years looking the way they are now.
Get FITPASS for all the workout options you have always wanted and find the motivation to achieve your fitness goals in 2020. Choose from Yoga, Zumba, Pilates, Aerobics, Swimming, Spinning & RPM, Dance, and many more with one fitness application.
How to Set Realistic Fitness Goals
You have to challenge yourself without but don’t mistake your fantasies for your resolution. It would hardly be a good idea to go for extensive gym workouts if you’ve never done it before. Don’t go all out with supplements either. You are unlikely to change your lifelong habits overnight. It takes time and diligence before you start seeing results. Therefore, start with running, say 15 minutes every day, if you have never run regularly before and want to participate in a marathon.
The same workout routine day in day out won’t help you get completely fit or motivate you. The body adapts to the same workouts and it gets harder for you to get stronger with each passing day. Moreover, it is easy to get bored, which will only make you want to skip working out.
Invite your friends along to try new routines. If you have been doing a gym workout for a long time, it would be a good idea to try a dance class, HIIT session, or a Yoga class. Seek enjoyment in your workout and you’ll see the results.
What happens is that we put off working out for several reasons like not having enough time. As it turns out, a 30-minute workout is enough to stay fit. It’s another thing if you have particular goals to achieve. You can attend moderate-intensity workout sessions every day. If every day isn't possible for you, just 3-4 days each week is enough. Add 20 minutes to your weekly workout to gradually increase the duration.
Resolutions can be daunting if they’re vague and unmeasurable. You can actually feel demotivated if you set vague goals or don’t have any at all. Write them down and you will be able to accomplish them easily. Make a list of the activities and plans that will take you to your goals. “I want to lose weight” won’t help you as much as “I will lose 3-4 KGs in the next 2-3 weeks”. Similarly, write down your goals for 3 or 6 months and set new ones once you have achieved them. Make a checklist; regular checks will solidify your resolve and motivate you to do better.
You can achieve just about any goal if you’re motivated and consistent. Injuries and tensions (mental and physical) affect consistency and therefore, your goals. The answer is stretching; it beats the negative effects of a sedentary lifestyle and tough workouts. Stretching decreases the possibility of injuries, which reduces breaks in your workout routine.
Include light stretching after each workout without exceptions. Stretch right after you wake up for a few minutes and just before going to bed. Or stretch every time before a workout. Take a few minutes out every day to stretch your back and neck if you sit at a desk all day.
Having a fitness buddy can make you responsible for your workouts. It is harder to skip a workout when you attend fitness sessions with someone. On the other hand, it is advantageous to have some who knows your goals and motivates you to do better. And you can do the same.
Befriend people at the gym or coordinate with a coworker. Nothing could be better than working out with a friend who you can trust your goals with. Here’s an idea- instead of going out to eat, go to a FITPASS session together and eat healthy later.
Ever felt more active while on a holiday, where you eat much more (that too junk) as compared to the days when you’re working 9-10 hours each day? Well, when traveling you’re moving around as opposed to sitting in front of a screen all day. A healthy person needs to take at least 10,000 steps each day. So instead of taking a rickshaw to the metro, walk. You must be tired of this advice but take the stairs instead of the elevator or escalator. Sitting all day depletes muscle strength & heart health and leads to anxiety. Walk as much as you can; take short breaks in office to roam around. Taking public transport as opposed to cabs and auto-rickshaws can help. Get off at a station a little farther away from your destination and walk the rest of the way.
It took you a month but you held a headstand, or you did 15 perfect pull-ups in succession or you ran for 45 minutes 5 days a week for a month. It’s time to treat yourself; a little indulgence won’t do you any harm. Go get a massage or a haircut you have been waiting for. Go for a weekend getaway or something similar. Something as simple as a movie date is also great. Try it once and you’ll realize that it will help you reach your goals faster.
You are unlikely to achieve your 2020 fitness resolutions if you forget by February why you started. It can be hard to say no to unhealthy food and sleeping a couple of hours more each morning. If you remind yourself why you started, it’ll be easier to get up and say no to the sugary foods.
In such moments, think about the extra energy after a workout session. Write down the differences you feel between the days you workout and the days you don’t. Write your purpose and mantra on a piece of paper and stick it somewhere you can see it daily.
How do you remember your meetings? You get reminders for it on mail, right? It helps you plan your day around it because it’s important. So why not do the same for your workouts? Your workouts should be as important to you as your meetings. Instead of waking up each morning and trying to convince yourself to get out of bed, schedule workouts on your phone or your FITPASS app. The thought that you will workout some time during the day won’t pan out; set a time and get on with it. Book your workout sessions in advance to ensure you show up each day. Finally, honor each workout as you would a meeting; plan ahead – keep your clothes ready.
