How to actually achieve your fitness goals this year
So the New Year is about to start and you are ready to tackle your goals again.
Perhaps you were part of the January crowd last year to eventually fall off, or maybe you had a good run but just could not make any long-term results.
You tried to get in shape by starving yourself and doing mindless running, eventually leading to burnout.
This would cause you to feel frustrated with the process, like you failed and eventually hate training. I would as well.
When you’re on the right track you should start to feel improvements in mood, energy, sleep and stress reduction.
These are common benefits within the first couple weeks of taking the right approach, which my clients would personally attest to.
What I see is people making the same mistakes over and over which are detrimental to their progress.
Let’s look at 3 common but HUGE mistakes
Mistake #1 Not Understanding Energy Balance
If your goal is to lose weight, you must not consume more calories than you are burning it’s as simple as that.
I’ve heard many people tell me about keto or other diets, but they only work if they follow the universal law of Energy Balance.
Can certain diets be a way of reducing calories? Yes, but the same diet will not work for everyone, having a more balanced approach usually works best.
You can train your face off, but if you are not consuming the right amount of calories for your goal you will not hit your target.
No wonder people become so discouraged even when they are putting in the work.
Before going in more detail we need to highlight another vital nutritional component – Protein
Mistake #2 Not eating enough Protein
This is a massive obstacle I have seen this year.
I thought it may be due to the tonnes of myths and misinformation around protein; however, from what I have seen, people just do not know how much protein they should intake.
A recent Meta analysis from McMaster University revealed that 1.6-2.2 grams of protein per kilogram of bodyweight is an optimal range.
As an easy rule of thumb aiming for 1 gram of protein per pound of body weight. This may be quite the jump for most people so aiming for 1.5 grams per kilogram of bodyweight (or 0.68 grams per pound) can be a good starting target.
Those who are consistently hitting their protein targets will be more satisfied, less likely to feel cravings, have more energy, feel stronger and improve their body composition.
I’ve seen scenarios where people who are in a deficit cannot last due to cravings causing them to eventually break out of their deficit.
Hit protein targets to avoid this.
Mistake #3 Not following a Structured Resistance Training Program
“I want to be lean and toned, not bulky.”
I could not think of a better way for people to become the best version of themselves. One where you are more vibrant, energized and prepared to take on your business/career tasks and be a more present parent/spouse.
Whatever your goal is, resistance training will be the most effective in getting you there. By stressing muscle tissue 2-3 times a week you will gradually build muscle mass, become stronger, healthier and as long as the nutrition is in check (Points 1 and 2 above) you will become leaner.
From what I have seen, 99% of people would benefit from increased strength and muscle mass which are also critical components of healthy aging. If you are worried about becoming “bulky” do not worry as this takes years of dedicated training.
The goal is to stress muscle tissue enough to increase strength, body composition and vitality! Things anyone would love to have
Ask yourself how many of the 3 above do you have in check?
How much more achievable will your goals be if you were to consistently hit these targets?
Imagine the person you could become and how this would transfer into your business and relationships.
One thing is for sure, those who I have seen stay with these rules for a long period of time never fail.
Make this year a successful one work with a high-level coach who has a proven record of helping people