Many people in Mt. Airy are starting this year with fitness goals. People often start the year with big plans, but it doesn’t take long before those plans disintegrate. How do you create a workout plan that is successful and one that you’ll do consistently? It all starts by creating achievable goals. Unless you know where you’re going, you create a map of how to get there.
The goal must be important to you.
If you’re not emotionally invested in something, the chance of success drops dramatically. There are always bumps in the road and the emotional investment helps you make it through those hard times. Think about the mother who lifted a car off her child. That emotional investment boosted her adrenaline and made it happen. Without the sense of urgency, she never could have done it. While that’s a dramatic example, it’s true of all goals. If you don’t have an important reason for doing something, you put it off until last. Find your driving motivation.
Your plan should be specific and achievable.
If you want to lose weight, how much do you want to lose? Maybe you want to get fitter. What does that mean? Does it mean lower blood pressure or perhaps more endurance? Clearly define your goal. Is your goal achievable? If you want to be a foot taller or shorter, it won’t happen. While exercise can help you stand taller and maybe increase your height by an inch, you won’t grow taller. Make your goal achievable and specific.
Once you identify the goal, you have to create a plan with a timeline to reach it.
You should be able to identify how you’ll reach your goal and give yourself a timeline to accomplish it before you create a successful workout plan. If weight loss is your goal, identify how much you want to lose and create a timeline to do that, Be realistic. Losing 30 pounds in a month isn’t realistic but losing 30 pounds in three months is. Break down that goal into smaller increments. For weight loss, two pounds a week is excellent. Your goal could read, I want to lose two pounds a week by___. That blank will contain a date 15 weeks in the future.
- Set a daily appointment to work out. When you exercise at the same time each day, it becomes a habit. You’ll be more likely to stick with the schedule and feel uncomfortable when you don’t.
- Write down your workout plan and have it in front of you when you workout. It saves time at the gym and helps you track your workout. As it gets easier to do, increase the number of reps.
- Always track your progress. Winners keep score. Tracking your success and workout provides a visual picture of that success. Like keeping score in video games, it makes the challenge more interesting.
- The plan should match your fitness level. An excessively challenging plan can be discouraging and cause you to quit. If it’s too easy, you won’t achieve much and get bored. Both are reasons people quit.
For more information, contact us today at Urban Athlete