Most people who make a New Years resolution involving fitness give up before reaching them. They stop for a variety of reasons - not seeing results fast enough, not enough time, too expensive, it becomes boring, and so many other reasons why.
Here are out tips to beat the odds and stick to your goals!
1. Small and Specific
Getting in shape can be a scary task. This is why we suggest setting small and specific REALISTIC goals.
Too often people get over excited and set a goal to get washboard abs in 3 weeks and then give up when that is not achieved. According to Organic Authority:
“Instead of creating a goal to exercise seven days a week, try starting with 4-5 days. Instead of looking at the big picture of wanting to lose 30 pounds, start with a goal of 5 pounds. Or even just 1.”
Think of your resolution to get fit as a marathon, not a sprint. With a little time, effort and patience, you’re bound to cross the finish line.
2. Put money on it
Invest money in your goals. Purchasing a package of training sessions puts a financial obligation on completing the package. The hardest part of starting a new fitness routine is getting through the first few weeks. By purchasing a package, you are financially committed to getting yourself through the transition.
“Researchers at the Mayo Clinic in Rochester, Minnesota, found that financial incentives prompted 62 percent of dieters to lose weight. In contrast, only 26 percent of those without cash on the line lost weight. And a study published in the medical journal JAMA tied financial incentives to ‘significant weight loss.'”
Purchasing a package that must be completed in a specific time frame limits the number of excuses to "not workout today" you can use.
3. Make fitness a priority
According to the U.S. Centers for Disease Control and Prevention, regular physical activity can help to control your weight, strengthen bones and muscles, improve mental health and mood, and reduce the risk of certain diseases. It can even help increase your lifespan.
So, why shove exercise aside for less important activities?
Instead of putting your physical and mental well-being on the back burner, make fitness a priority. Schedule it into your day as you would a doctor’s appointment, lunch date or important business meeting.
4. Don’t do it alone!
You’ve probably heard the saying “strength in numbers.” This applies working out too! Planning a fitness program with one or more friends or loved ones can help strengthen your body and your relationships.
It also can boost your resolve to stick with a fitness plan. According to the magazine Experience Life:
“Exercise partners provide a powerful combination of support, accountability, motivation and, in some cases, healthy competition.”
5. Mix it up
Variety is the spice of life, and it also adds zest to any exercise program. According to the American Council on Exercise (ACE), research shows that varying your workout routine can improve your odds of sticking with it:
“Exercise scientists at the University of Florida observed that individuals who modified their workouts every two weeks over an eight-week period appeared to enjoy their workouts more and were more inclined to stick with their exercise programs when compared to individuals who followed the same workout regimens week after week.”
Shaking things up can also help prevent those dreaded weight-loss plateaus. ACE says that varying your routine keeps you physically challenged, which prevents your body from adapting to your exercise routine.
6. Track your progress
Keeping track of your progress can be instrumental in helping you adhere to your fitness resolution. Research shows that charting or recording your progress boosts the likelihood that you will stick with your pledge to get fit, according to Oprah.com:
“This is due to the Hawthorne effect, which causes us to try harder when we think someone is keeping an eye on us.”