Dylan Spina – @DylanSpina61
New Year’s is here and with it will come the Resolutioners in the gym. Members completely motivated to “get back in shape” and to make their lifestyle do a 180. For us constant gym goers, we know that by February at least 50% of those new members are gone. And every month after, less and less people continue to come in. Why? Because it’s too much for them at once. Change comes with small adjustments. One thing I constantly get asked is “help me lose weight, help me get back in the gym, help me get back in shape.” The goal of this article is to help you and your loved ones stay on path with their goals.
- Goal setting: For many of the population that comes into the gym at the start of the year, they set the HUGE goal a six pack by summer or I want to fit into the jeans I wore in high school. Most of the time they are a long long way from that. Big goals are okay but many forget to set the small goals first. My suggestion is to set a check list with small goals that lead up to that big goal, all with a due date. For example, a man weighing 280lbs, won’t get down to his goal weight of 220 in 12 months if he aims to do it in the first 3 months. Setting a realistic goal of 3-6 lbs a month is much more doable. Therefore, the man will stay on track and feel satisfied hitting that goal of 3-6 lbs a month, every time.
- Consistency: One of the most overlooked aspect of anything in the goal setting spectrum. It takes 18-21 days to create a habit. Most people will stop short of that and not understand why they aren’t achieving their goals. Making something like eating your vegetables daily or exercising 3 times a week a non-negotiable aspect will help you stay consistent throughout. When something like such becomes non-negotiable, it will force you not to quit on yourself.
- Patience: Like I stated in goal setting, nothing is going to happen right away. Staying patient will help keep a clear path for you to stay on. Doing a little at a time and adding more will help you stay consistent. If you wanted to work out 6 times a week but are currently sedentary, chances are you’re not going to reach that goal. Starting off 2-3 times a week and building up to 4, then 5, then to 6 over 3-4 months time will hold a better chance of you staying consistent. That’s with anything regarding training. You aren’t going to squat 1000 lbs overnight, you first have to start with the bar. You aren’t going to run a marathon the next day, you first have to walk, jog and then run. It will come with time though, nothing happens overnight.
Remember, whether it’s you or someone that is asking you for advice for their new year’s goals, these will be the 3 main points to remind you and them of to stay on track and successfully complete your goals by 2019.
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