The holiday season is infamous for adding on extra pounds, but the start of the year also gives us a chance to redeem ourselves and start over.
1. SET SMART GOALS
Set your goals using the following SMART format:
Specific:
Goals must specifically state what is to be accomplished. They must be easily understood and not be ambiguous or subject to interpretation. Instead of €œI want to improve my fitness level,€ try, €œI want to run a 5K without stopping.€
Measurable:
Goals must be measurable so there is no doubt about whether you achieved them.
Attainable:
Goals must not be too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure. Understand that a loss of 0.90 kilos a week is considered a healthy amount.
Relevant:
Goals must include your particular interests, needs and abilities. Don’t set goals just because your friends and family think they are important. Your goals will be your motivators so they need to be important to you.
Time-bound:
Goals must have specific deadlines. Timelines can be divided into short-term and long- term dates. If your goal involves an activity, sign up for an actual race or event so you have a date to work toward.
2. BUILD MUSCLE BOOST YOUR METABOLISM
Every pound of muscle uses about 6 calories a day to sustain itself, while each kilo of fat burns only 2. This can add up over time. Most of your muscle mass is in the trunk, thighs, chest, back and abdomen. Target these areas to get the most from your workout time.
3. ACTIVATE YOUR METABOLISM WITH CARDIO
High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or
moderate-intensity workouts.
SHORT ON TIME? TRY A QUICK-FIX ROUTINE
Mini workouts can do wonders for your waistline, if you do them regularly and consistently. If you don’t have time for a full cardio workout, do 5 to 10 minute increments. Walk up and down the stairs, use a cardio machine, take a walk, do step-ups or jump rope. For a fast weight training routine, try one set of 12 reps, focusing on the “big three” weight training exercise in the gym.
A. Chest Press or Push Up
B. Leg Press or Squat
C. Lat Pull Down or Roll
I hope my three tips help you to set your goals and get started with a fitness plan, so you can get fit, get healthy and lose those extra holiday kilos!
* Tips by SAMANTHA CLAYTON, Director of Worldwide Fitness Education