By Batista Gremaud
Challenging ourselves with a New Year's resolution can fire up or ignite a new spark in forming healthy habits. However, occasionally we get too vivacious and overestimate our capacities of what we can handle.
Evaluate your plan of action to make New Year's resolutions realistic.
SMART Goal-Setting Method.
An excellent way to ensure any goal you set is realistic is using the SMART goal-setting method, which stands for
Make it Specific: Make your goals clearly defined and measurable, achievable, realistic, and within control. They must be relevant and important to you and your fitness journey and have a timeline with benchmarks.
Keep them Manageable: Don't set expectations you won't be able to reach. It's essential to challenge yourself, but only in measurably possible ways.
Keep them Attainable: Take an honest look at the other commitments in your life and consider how much time and effort you can reasonably give to your new plan. If you need more time or resources to reach your goals, it may be time to re-evaluate.
Find Support: Talking to someone else about your goals can be helpful. A fitness mentor with a proven track record of success is advisable and will act as a sounding board and give valuable advice towards gaining more perspective and clarity.
Do you want to lose weight and look and feel better?
Join the club; those are the two most common New Year fitness resolutions. You must pay attention to the two most important things to successfully achieve these two goals.
Incorporate Strength Training:
Strength training is essential for anyone looking to maintain or improve their fitness routine. Adding strength training to your workout routine can help break through fitness plateaus or even prevent them from happening in the first place.
Strength training can help with cardiovascular health as well. Studies have shown that lean muscles, created when strength training, help increase the conditioning of the heart and lungs while also improving the amount of oxygen in your body. In addition, it promotes better functioning of the internal organs.
It also increases the activity of certain hormones in your body, like insulin and glucagon, which helps improve glucose utilization, fat metabolism, and overall energy. Strength training also strengthens your muscles, tendons, and ligaments, improving motor skills, coordination and balance.
Furthermore, strength training helps with weight loss. This is because muscles are metabolically active, meaning that when you do strength training, your body is burning fat and calories even when you're not actively working out, thus strengthening the efficiency of your efforts.
Strength training is the number 1 anti-aging sport to keep you feeling strong and healthy and fight off the diseases of aging (which start setting in as early as 30 years old).
Join The Club
If you are stuck in your weight loss efforts, remember that the calories you eat must be less than the number of calories you burn. Aim for a 250 to 500-calorie per-day deficit. Doing so should result in about 1/2 to 1 pound weight loss per week. But first, you must know how many calories you eat and how many you burn.
Read nutritional labels or search online for calorie-per-serving numbers. Then, calculate your AMR or Active Metabolic Rate to determine how many calories you burn per day based on your metabolism and workout schedule. This gives you an idea of where you need to make changes. There is a plethora of free software available online that can help you calculate your AMR and keep track of your calorie consumption. such as fitbit.com or myfitnesspal.com
However, when caloric intake is too low, the body can go into starvation mode and start to hoard calories, resulting in a slowed metabolism, leading to fatigue, headaches, a decrease in metabolic rate, and nutrient deficiencies. This makes it harder to lose weight in the long run. In addition, cutting out too many calories can lead to unhealthy eating behaviors, such as skipping meals or punishing yourself with extreme diets. By increasing nutrient-dense foods and physical activity as part of a healthy lifestyle, you will be able to achieve successful sustainable weight loss.
When you reach a plateau, it can be challenging to get out of it. A plateau is when no matter how hard you work out or how healthy and nutritious your diet is, you aren't seeing any progress or, worse, a regression in your fitness. The key is staying motivated, moving, and finding ways to challenge yourself and your body.
Change Up Your Workout: You may need to switch up your workout routine or incorporate new exercises to add variety and challenge yourself. Doing the same activities and workouts over and over can make getting stuck in a plateau more probable.
Increase Resistance: As your body adapts to exercise, you may need to increase weight or resistance to challenge yourself and progress.
Change patterns: Incorporating super sets, giant sets, and drop sets into your workout routine will not only help you break the monotony of your training sessions but will also help to drive muscle growth, endurance and strength and help break through or avoid plateaus.
Listen To Your Body: Remember to listen to your body. Allow for enough rest between workouts, and take care of yourself by ensuring adequate sleep, rest time and proper nutrition.
When starting a new workout, expect some soreness to set in around 24 to 48 hours after first exercising. The soreness should be mildly irritating. However, if you are too sore to get up off the couch or must walk down a flight of stairs sideways, it is a good indication you need to change your routine to something less demanding for now and gradually work back up to the level of exercise you first set as your goal. Rome wasn't built in a day, nor should you expect to reach a lofty fitness goal the first time out of the chute. Set a progressive schedule and work your way up to where you want to be.
Unmotivated to Workout?
Lack of motivation stems from an overburdened nervous system, accumulated stress, and decreased strength. Stress is the number one killer but also the number one killer of beauty, speeding up the aging process. If you maintain and run on a high level of stress for a long period of time, the communication system in your brain deteriorates and breaks down.
Ergonomic Strength training builds muscle but also decreases inflammation and releases stress. So you're dissolving it, processing it, and getting rid of it, like taking the trash out. So biochemically, ergonomic strength training is like a colonic. It jolts your body into reconnecting the brain to what's going on in the body. So especially when you apply ergonomics applications that put the body into balance, you work on the muscle meridians and activate the natural healing properties of the body.!
Exposing your nervous system to strength training in this manner awakens your brain and spiritual awareness.
As a result, you can achieve greater health, regain motivation and stay on the path to achieving your New Year's Resolution of looking and feeling at your best.
Dr Fitness USA THE SHOW
launches January 19th, airing on @EZWayBroadcast@InTheLimelightWithClarissa @BingeNetwork and @TheEMBCNework
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Batista Gremaud is the CEO and president of Dr. Fitness International, International Body Designer, Strength Training Expert, No1 Best Selling author of Feminine Body Design, Empowering Fitness For A Pain-Free Life, co-creator of the Feminine Body Design online strength training mentoring system, co-host of the Esoteric Principles of Bodybuilding, and producer of the Dr. Fitness USA’s show; Recipient of the most outstanding fitness program 2019 by The Winners Circle, Mastermind at Sea.
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