This is not the typical Lose weight fast! or Finally get the best shape of your life! article on New Year's resolutions.
Haven't you done something similar, perhaps many times before, for a New Year's resolution? If you've tried the usual resolutions - to lose weight, get your bikini ready by summer, be in the best shape ever, go on a new diet - then maybe it's time to try something. something different.
Why? Because if the fast recycled resolutions to lose weight were effective, they would have worked by now, and you wouldn't be embarking on the same unfinished journey all over again.
As your social media feed and electronic screens are inundated with Make it the year you are finally fit and lose that weight! messages, keep in mind the unpopular truths and the following tips. You can just achieve great results this year, but by taking the opposite approach to what is being promoted and advertised.
Let's start with perhaps the most unpopular revelation of all.
1) Fat loss is not the only option
Did you know that it is possible to have a New Years resolution that absolutely nothing to do with losing fat or getting a smaller number on the scale? Shocking, I know.
Even if you want to lose weight to increase your confidence and improve your health, you don't have to focus on fat loss. More info on that below, but be aware that you may have other goals instead. Enabling objectives. Goals that make you feel good about yourself rather than a goal that makes you feel bad enough or that your happiness depends on achieving a lower body weight. Goals that get you excited about working out instead of workouts being a chore.
Want some ideas?
If you like cardiovascular activitiessuch as biking or jogging, the goal may be to improve your fitness and performance. Set a goal for yourself, like running or cycling a certain distance within a set amount of time, for example, then follow a plan to get there. Or just try to do a little better over time, covering the same distance in less time or gradually increasing the distance.
Interested in learn to train strength, or ready to resume training after a break? Focus on constantly improving your performance over time and getting stronger. Set goals that would be fun to achieve, like deadlift your body weight over several reps or as you progress to pressure, pull-ups, and training with dumbbells.
Take a break so you don't obsess over losing fat and changing the way your body looks. Focus on empowering, measurable actions and goals that will improve your health, make you stronger, and improve your conditioning.
There are many reasons, other than fat loss, to regularly move your body the way you want it to. Start to discover these reasons.
2) Membership: this is the most important.
Have you ever been on a diet determined to lose weight and achieve mind-blowing results, but soon after you start you find it hard to stick to it? You crave a lot of forbidden foods or find yourself "cheating" on the diet here and there. Eventually you give up completely.
Adopting a new diet to jumpstart the new start of a new year can be motivating, but failure is imminent if you cannot join the plan. Maybe you know this truth too well.
Recommended reading: Why this diet didn't work for you
If you are ready to improve your eating habits and your health, the question is not What is the best diet? But What plan will I be able to join in the long term? No one diet is right for everyone. What works best for your coworkers may not work best for you. The most popular diet might not be the best for you, either. Don't be afraid to take the time to find what you would like the most, because it is well worth the effort.
Membership is essential to achieve and maintain results. There will be a learning curve and constant effort to forge new habits no matter which approach you choose, but look at the changes you plan to make from a long-term perspective. In a year, will you be able to practice that new diet that you plan to try today? The answer to this question is important.
The same applies to exercise: don't swear to go to the gym five times a week if you know more than three times isn't realistic. Do not try to follow a workout program that includes hour-long workouts when you are better off with workouts that save time who did you do what needs to be done, and nothing else, so that you can continue with the rest of your life while still getting results.
When it comes to diet and fitness, membership is most important. Prepare for success by tailoring them to your lifestyle and preferences.
Speaking of food ...
3) fear shouldn't influence food choices
"I shouldn't eat this because it will make me gain weight." Did you say something similar?
The endless information and discussion about weight loss diets has made many people fear food. Everything they eat is scrutinized through a lens of fear: Will this help me lose weight? Will this make me gain weight? This food is "bad" and this food is "good".
Fear shouldn't influence your food choices.
Stop labeling some foods good and others bad. This language only exacerbates fear of food and can lead to messy eating habits. (Need help adopting healthier eating habits? Read the article The simple guide that shows you how to eat healthy.)
There are definitely some foods we should eat more often (foods high in fiber, fruits and vegetables, whole grains, lean meats, fish, dairy products) and others less often in reasonable quantities (fried foods, cookies, crisps, sugary drinks). An apple is rich in fiber and nutrients, but it is not well. A homemade chocolate chip cookie can be filled with fat, sugar, and rare nutrients, but it's not wrong.
Why is this important? Because if you say a chocolate chip cookie is a 'bad food', it means you are mean to eat one. And this is not true. Whatever eating style you choose to adopt - low carb, low fat, vegan, etc. - do not apply binary labels as good / bad to foods.
Recommended reading: How not to feel guilty about eating your favorite foods
4) Don't compete with others (or with yourself)
There is nothing wrong with being inspired by others, but resist the temptation to compare your body or your performance to that of someone else. Likewise, don't compare who you are and what you can do now to what you were capable of or how you looked in the past (before starting a family or a career, before an injury or illness. ).
Unfair comparisons are a shortcut to frustration and dissatisfaction.
It doesn't matter what other women can do or what you were able to do because you here now. This is what you have to work with. Work with it and make the most of it. It's the only option anyway.
5) Actions> A new regime or a vague objective
Instead of looking for a specific result ("I want to lose 15 pounds in three months") or a vague goal ("This year, I will be in the best shape of my life"), focus on performance the actions that produce results.
For example: train three times a week, eat 20 grams of fiber a day and gradually increase to 30 grams, move your body in some way for 20 to 30 minutes on days you are not working out. not strength training, eat at least eight servings of fruits and vegetables every day.
Getting in shape and improving your health is great. Wanting and obsessing about it won't get you there, however. Only take the necessary actions regularly. Find a few mandatory actions to take, like the ones above, and check them off in the list of things to do every day and week.
6) health and fitness are not glamorous
Working out, eating right, and doing these things consistently, despite what's going on on social media, isn't glamorous. They are, in fact, often boring. They are tedious.
This reality may come as a surprise to many, especially when compared to social media icons. Why don't my workouts go like this? you might be wondering when you see people posting photos and videos of their personal bests and grueling workouts.
Social media is a highlight. You see what the poster wants see you; Nothing more and nothing less.
But building a sustainable lifestyle focused on fitness and health isn't very exciting. It's a trip filled with dull workouts, setbacks, sweat, and a lot of repetitive work. There is no applause when you finish a workout. Not every workout will be fun. Motivation won't always pass through your veins.
It's like everything else in life: career, relationships, hobbies. Some days are amazing and memorable, others when it feels like everything can go wrong, but most days are pretty uneventful. There are ups, downs, but most of the time it's average.
You will definitely have some workouts that you enjoy and you will achieve many personal bests that you should be proud of along the way. More often than not, however, there is no glitz or glamor in this trip. Be okay with that and don't expect your training schedule to reflect the (often) staged and compelling social media performances.
Take the hype and animation out of what you see and take a close look at what is really there. We are all fair practice. And it is a privilege that we should enjoy.
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Plyometric exercises, like box jumps and squat burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness ( or power ), speed, and agility, too. Those last three perks don’t come from strength training alone, so it’s key to round out your fitness routine with jump training ( another name for plyo ).
All plyo movements require your groupes musculaires to stretch and contract at a rapid pace, which helps them become more explosive. So, unsurprisingly, they’re considered a intensity workout. The benefit of firing up your groupes de muscles this way, though : It spikes your heart rate ( oh hey, cardio ) and burns *all* the calories.
Before you jump into plyo training, you want to feel solid when it comes to stability, balance, and core strength. But aside from that, the beauty of it is that you can scale plyo to your fitness level and that it is totally beginner-friendly. Can’t jump up onto a three-foot-tall box ? Start small ! The most important thing is that your movements are quick; they don’t have to be BIG. As you feel more stable and powerful, amp it up !
I like to incorporate two or three plyometric exercises into the beginning of my workouts after my warm-up. Since they demand so much of your bod, you don’t want to go into them already fatigued from a bunch of other moves. Want your entire workout to have plyometric vibes ? You can do that, too. Just be ready to feel the burn in ways you’ve never felt it before.
Start standing facing a plyo box ( about two-feet away from it ). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge place and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat place, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting place. That’s one rep.
Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That’s one rep.
Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That’s one rep.
Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That’s one rep.
Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge position and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body 90 degrees to the left and land in a slight squat position with hands in front of chest on top of the box, knees bent and feet flat. Stand up straight, then step back down to starting position. That’s one rep.
Start in a plank place with shoulders stacked over wrists and core engaged. Drive right knee toward chest, then return to plank and quickly repeat with the left. Keep alternating sides as quickly as possible. That’s one rep.
Start standing on right foot at far right end of mat or workout space with left leg bent, left foot lifted and crossed behind right leg, left arm bent and crossed in front of body, right arm behind back, and torso tilted slightly forward. Take a big hop to left switching arms and legs to mirror move on opposite side. Jump back to start. That’s one rep.
tera start, stand with feet together and hands at sides. Then, lift arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement to return to start. That’s one rep.
Start standing with feet just outside of shoulders holding one dumbbell with both hands in front of body, arms extended straight toward floor. Lift right foot up off mat and behind body while bending at elbows to swing weight over left shoulder. Quickly hop from left foot to right while straightening arms and drawing dumbbell diagonally across chest toward right hip, torso and gaze follow weight. That’s one rep. ( Make sure to switch your starting foot for the second round. )
Get into a plank position, with shoulders stacked on top of wrists. Keeping core engaged, tap right shoulder with left hand while jumping both feet out wide to sides. Return to start, then repeat on the opposite side. That’s one rep.