Setting clear objectives will keep you motivated, and it can even increase your desire to be productive and achieve things. This is true of all aspects of life, from work-related goals to personal fitness goals. It is easy to become complacent when you haven’t set goals, as you will often find yourself merely going through the motions instead of working toward something that will make you feel good about yourself.
Here are a few tips to help you set realistic fitness goals that you will be able to stick to in 2019:
1) Set SMART Goals
BJJ is a full-body workout.
The acronym SMART is used by many large companies to help them set viable goals. It represents the things a person should take into consideration when setting objectives. The goals must be Specific, Measurable, Accountable, Realistic and Time-bound (meaning you give yourself a specific time to complete the objective).
Making sure your goals meet all these requirements makes it a lot easier to attain them. For example, setting a goal to lose some weight is way too vague. It is easier to convince yourself you are sticking to the plan when you are not holding yourself accountable. Instead, be specific and set a fitness goal for losing X kg in the next three months. Weigh yourself weekly and document your progress.
2) Hold Yourself Accountable
Setting a fitness goal and taking it seriously are two different things. Telling people about your goals can make you more accountable, but some studies indicate that it can also open you up to judgment if you are not able to reach them.
It comes down to what you are comfortable with. Tell people around you or write your goals down where you will see them often. For example, you can make your goals the wallpaper of your smartphone or laptop, or you can write them down on a bulletin board in your workspace. Come up with creative ways to remind yourself constantly about your goals.
3) Remain Dedicated
You can burn up to 1,000 calories in a one-hour Muay Thai class.
Consistency goes a long way when it comes to accomplishing goals. When you do something regularly, it becomes part of your routine. It is the little things like these that bring you closer to your fitness goals. Come up with a routine that will take you toward your goals and stick to it religiously.
Plan your workouts so that they are on the same days each week and at the same time. If you do happen to miss a workout, it isn’t the end of the world. Make it up the next day and continue with your routine. Try not to take any breaks from your routine unless it is a planned rest week or you notice you are overtraining.
4) Make Adjustments As Necessary
How your body feels can be a good indicator of how hard you are working or if you need to work harder. For example, if your new fitness routine leads to an increased heart rate, it can be a sign that you need to reduce the intensity of your workouts. Conversely, if you are barely sore the day after a workout, it’s probably time to make your workouts a bit more intense.
Your workouts should also be adjusted toward your goals as you progress. If you are looking to build muscle, for example, you have to use heavier weights once you can do more than 12 reps with your current weights.
5) Track Your Progress
Keeping track of your progress is a very effective way to hold yourself accountable. Smartphones can be very helpful for this since there are countless fitness apps to help you track your workouts and diet. Many of these apps can also be used to track fitness markers like your heart rate, stress levels, weight or body-fat percentage.
Of course, old-school methods of tracking workouts like workout sheets still work, so use whatever feels more comfortable.
Monitoring your progress gives you reliable information that can be used to determine whether or not your workouts are effective. It makes it easier for you to spot the things you need to adjust.
6) Don’t Hesitate
It is simply impossible to predict what the future holds. Delaying your goals often ends up making them more difficult to achieve. Now is the perfect time to take life by the horns and begin your quest toward your fitness goals.
Make sure your goals are SMART and get started on them the first chance you get. By the time you are one month into your new fitness routine, it will be part of your regular schedule.
7) Eat Healthily
WATCH: 10 Foods To Build Muscle!
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Posted by Evolve MMA on Sunday, June 25, 2017
Working out is only half of the equation when it comes to reaching your fitness goals. The things you put inside your body also play a very important role. When it comes to sticking to a diet, it is often easier to stick to one if you factor in allowances for life, energy levels, and your different moods.
It simply doesn’t make any sense to go through life not being able to enjoy the things you like. Come up with a diet plan that moves you toward your goals, but do not eliminate all the things you like that are not necessarily healthy foods. Add them to your diet in moderation.
For example, if you absolutely love eating glazed donuts, incorporating them into your meal before going for a physically intense activity like Brazilian Jiu-Jitsu will not affect your diet much. The sugar calories are quickly burned off while giving you an energy boost for your training session.
Also, having a cheat day doesn’t really affect most diets negatively, and it goes a long way toward keeping you happy and feeling content with your life. It also makes it easier for you to maintain your quality of life. For example, if you often have family gatherings during the weekends where there is an abundance of your favorite dishes, make that day your cheat day and feast until you are content.
If you are serious about taking your fitness to the next level in 2019, come on down to Evolve MMA and give martial arts a go!
Book your complimentary trial class with our World Champions below!
If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations:
Evolve MMA (Far East Square)
26 China Street
Far East Square #01-01
Singapore 049568
Phone: (65) 6536 4525
Evolve MMA (Orchard Central)
181 Orchard Road
#06-01 Orchard Central
Singapore 238896
Phone: (65) 6536 4556
Evolve MMA (KINEX)
11 Tanjong Katong Road
#02-52 KINEX
Singapore 437157
Phone: (65) 6288 2293
Evolve MMA (PoMo Mall)
#03-11 PoMo Mall
1 Selegie Road
Singapore 188306
Phone: (65) 6337 0082
