If you know you want to make changes to your body before summer arrives, now is a great time to start. Some people try to avoid setting health and fitness goals in the winter due to the notoriously high failure rate for New Year's resolutions. However, postponing weight loss goals until the last minute doesn't is never a good idea. This makes them more difficult to reach and can have serious health consequences. Here's what the science has to say about how to get a head start on your summer health, fitness, and weight loss goals.
Implementing plans can take time
Even if your projects are quite minimalist, they can still take a while to come to fruition. After all, things worth doing may take a long time to become reality. So if you've been having visions of swimming lengths and lounging poolside all summer long, go ahead and start shopping the different designs of Las Vegas pools to find the perfect addition to your backyard. Starting now allows you to take advantage of the lull out of season, so you're ready to swim your way once summer arrives.
Habits don't happen overnight
No matter how much you want to change and develop new healthy habits, these changes won't happen overnight. The more time you give yourself to make them, the better your results will be. A study designed to predict and model habit formation in the real world showed that the time it takes to solidify a new habit can range from about two weeks to over eight months. Variables such as individual personality, motivation, and difficulty integrating the new habit into a routine affected the outcome. Another major factor was consistency, so you want to be sure that you choose the new behavior you want whenever possible. This will help it to become a natural reaction to a situation, which defines a real habit.
If you are unfamiliar with SMART health goals, now is the time to familiarize yourself with the concept. They use a specialized format to increase efficiency and encourage success. No matter what kind of change you're trying to make, all SMART goals are:
- Limited in time
Success comes with small steps
One of the best reasons to get a summer fitness goal raise is that the earlier you start, the better your chances of long term success. It is fairly well known that the results of rapid weight loss do not last very long. This can lead to a vicious cycle of yo-yo dieting and have negative health consequences. Research indicates that continued weight loss and gain adds stress to the heart, manifested in higher rates of heart disease and nearly doubles the incidence of heart attacks or strokes.
Knowing that the best things happen to those who wait does not make the wait any less frustrating. However, it is important that you stick to slow and steady progress towards your fitness goals. These small steps allow you to make real progress towards change, so the results you get will last and you won't have to start over next year.
Some lenses require backup
SMART goals don't just apply to health goals. you can also use the system to set and achieve financial goals. This is great news if your summer beach body is crying out for new elliptical or connected equipment. Instead of taking on debt to achieve the transformation you want, planning ahead allows you to start saving early.
Start by determining how much you'll need to save for the equipment you really want. Look for less expensive alternatives if that is not realistic. There are often good purchases in used fitness equipment in early spring as people abandon New Year's resolutions, so you may be able to take advantage of this benefit. Once you've decided on a savings goal, work on developing a budget that allows you to save enough to meet that need.
Now is the time to develop new habits and make a real change in your overall health and fitness. Take small steps and slowly work towards your summer goals for the best chance of success.
Tags: goals, motivation, summer
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In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good. Reality check. No matter how much daydreaming you do, that alternate setting doesn’t exist—unless your name is Jay, Ronnie, or Victor. In this time and place, working out plays deuxième fiddle to a number of obligations. And since your time is valuable, you can’t waste one deuxième on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts, and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength, even your time spent with the iron. If you’re going to schedule your day around the gym, make sure you head in there well-rested, your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result ? A stronger, fitter body. Now that’s a reality worth reaching for.
Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag. They start with eating the right things at the right times to increase your body’s productivity at the gym. In addition to your usual nutritional goals, you should remarque that what you’re eating is meant to power you through your workout. So choose wisely.
Before your workout, whether you train before work, or in the evening after work, there are certain things you can and should do to gear up for the battle ahead. Again, alimentation plays a part, but your supplements are what will put you over the top. Taking the right supps during this fondamental window helps get your body in a position to grow from today’s session.
During your workout you don’t want to be a going-through-the-motions kind of guy in the gym. If you’ve gone through the dysfonctionnement of suiting up for a workout, you’d best be getting after it hard. These tips are all designed to help you maximize intensity and strength today to help you look better tomorrow.
Immediately after your workout you should start looking ahead. Your body needs the right fioul to grow and repair itself over the next few days, and you need to start getting ready for your next bout with the weights. That recuperation and preparation starts now. By following these post-workout protocols, not only will you enhance your body’s ability to grow from today’s beatdown but you’ll also get yourself right and ready for tomorrow’s trip to the gym.
Always be in a constant state of readiness. While most of the following tips are geared around pre- and post-workout times, there are some things you can do at different times of the day to get the most out of your workouts. Remember cruising through a set of heavy squats may not be as tough as actually finding enough time in your day to get yourself to the gym. If that’s the case, you need to take every step possible to make sure you get your money’s worth while you’re there. Every set—every rep—is an investment in your physique, and you don’t have the capital to waste on bad workouts. It’s a commitment you’ve made to yourself, and as the saying goes, anything worth doing is worth doing right.
Researchers at Loughborough University ( U. K. ) discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more endurance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels. Be sure that all the meals you eat before your workout, including the one immediately before, include about 40g of slow-digesting carbs such as oatmeal, sweet potatoes, fruit, buckwheat ( see tip No. 4 ), or whole-wheat bread.
A University of Maryland School of Medicine ( Baltimore ) study reported that a high-fat meal blunts the ability of nitric oxide ( NO ) to dilate blood vessels for up to four hours. That means less blood flow to muscles and less of a muscle pump, which is even more costly if you’ve invested in an NO supplement. In the four hours before your workout, avoid eating grande amounts of fats, such as the obvious fast-food fare and packaged foods ( even if you’re in a mass-gaining période ).
In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good.
The same University of Maryland researchers also discovered that consuming a small green salad with a high-fat meal prevented the adverse effects on blood vessel dilation, likely by enhancing NO. About two hours before you hit the gym, include a green salad with low-fat with your meal.