New Year’s Resolutions You Can Actually Accomplish
Happy New Year! And I hope you started off the new year celebrating properly and in great company.
With the New Year just getting started and most of your New Year’s resolutions already made I want to take the opportunity to help you sure up your plan of attack with some resolutions you can realistically accomplish rather than ones you give up on and postpone till next year.
Realisitc New Year’s Resolutions
Realistic New Year’s resolutions you can attain and crush with ease doesn’t mean you’re going to dream small, rather this means your approach to reaching your goals won’t be so far-fetched that you lose sight of the progress you’re making on a daily basis.
Setting Realistic Goals
A lot of New Year’s resolutions are centered around quantitative results, such as losing fat and gaining muscle.
A realistic quantitative goal shouldn’t be far-fetched like losing 10 lbs. in 2 weeks (Which is unhealthy and probably won’t happen without a severe rebound down the line).
Realistically, you can lose 2 lbs. of fat per week -OR- gain 0.5 lbs. of muscle/week (for beginners).
That equates to losing 8-10 lbs. of fat in a month or gaining 2 lbs. of muscle in a month; in 3 months, that means 30+ lbs. of fat loss or 6+ lbs. of lean muscle gain.
Qualitative goals such as eating healthier are feasible but don’t just happen because you will it.
If you feel as if your diet isn’t up to a sufficient standard, then step back and analyze your current diet, create a food log, and see where you’re deficient.
If you struggle with eating too much and can’t lose fat, cut calories and use MyFitnessPal (MFP) to hold yourself accountable to your fat loss intake. On the other hand, if you can’t gain lean muscle mass consistently, increase your caloric intake so you’re eating in a modest surplus. Just make sure your lifting supports muscular growth and track your calories using MFP (so you can ensure you’re consistently in a caloric surplus).
Find the Middle Ground
The middle ground of your New Year’s resolutions are somewhere between overreaching for an unrealistic goal or remaining where you are.
Realistic for Your Schedule
For example, if you currently don’t exercise on a regular basis but decide overnight to starting working out 6-7x/week, it’s unlikely that you’ll be able to maintain that in the long-term.
It’s unrealistic for most people and beyond overboard; especially if you’re trying to workout 2 hours per session as well.
Make sure the number of times you choose to exercise per week works for your schedule and the duration of your workouts are feasible; for example, 45 minutes.
Realistic for Your Bandwidth
Additionally, you need to think about your bandwidth; or all of the other factors that are a consistent part of your life.
Life doesn’t get any easier just because just because it’s a new year, however, there are bound to be gaps of time in your day-to-day life that you can be more efficient with.
For example, if you have an hour at home that you spend watching TV every night, make your guilty pleasure something productive and workout while you have the TV on (that is… unless you’re watching Game of Thrones… then you need to be fully attentive and it’s inexcusable to do anything else while GoT is on).
If you end up spreading your bandwidth too thin you’ll have more difficulty sticking to your program. Don’t make things more difficult for yourself, rather find ways you can incorporate fitness and health into your day-to-day life.
Whatever resolutions you choose to see through make sure they are sustainable, enjoyable, and they make sense in the long-run.
Your Fitness Journey
Fitness is a long-term journey, not a short-term commitment that you temporarily see out; think endurance race, rather than 1/4 mile sprint.
That means you have to take numerous steps to reach your goals rather than gigantic and short-lived leaps.
What’s more, the changes you make to your lifestyle should be there to stay, not just for the sake of losing weight for a brief period of time. That doesn’t mean you need to be in a caloric deficit for the remainder of your life, in the long-term you should strive to uncover positive eating and exercise habits.
Ultimately, gigantic leaps provide you with numerous reasons not to see your goals through and provide you with significant resistance to upholding your New Year’s resolutions.
The journey you’re on is a learning experience and with it, your goals and resolutions need to be sustainable – whether it be fat loss, lean muscle gain or eating healthy.
Enjoy What You Do and Eat
It’s important to enjoy the food you eat on a regular basis and that your exercise program is enjoyable too.
Your diet should represent what you enjoy to eat on a day-to-day basis, however, it also needs to work for the goals you’re trying to accomplish (e.g. fat loss, lean muscle gain, etc.). That means you find the middle ground, a diet that is goal specific and enjoyable to your pallet.
Whether it be lifting, conditioning, swimming, or whatever you choose as your main form of activity; you should look forward to it day-in and day-out.
At the end of the day, you need to enjoy your fitness and nutrition program, the more you enjoy it the more likely you are to stick to it.
At EVA we always strive to help our clients see out their New Year’s resolutions and find something that is sustainable and enjoyable for them. Moreover, we aim to accomplish this without placing a large burden on your wallet, e.g. Personal Training.
Personal training is fucking expensive, pardon my French, but at an average of $60/session, training 3x/week, you’re looking at racking up an expense that is over $700 per month.
At EVA, we pride ourselves on creating communities around our affordable and goal specific coaching programs.
This allows you to join a community of people with similar goals to yourself, train towards your goals with a goal specific, weekly, workout program, plus you’ll have a guiding hand to help build your nutrition program around your dietary preferences and physique goals.
With the EVA app, everything is in one convenient location; communicating, workout programs, and nutrition are all found in the simple to use and intuitive app that streamlines your approach to fitness and takes out all the guesswork in working out.
If you’re ready to fully commit to realizing your fitness goal then look no further.
Our most popular coaching programs are Venus Physique Coaching, which is designed to help women fashion a slim and toned physique that looks stunning in a bikini and Hollywood Physique Coaching which is designed to help men build aesthetic muscular proportions that look like they belong on the red carpet.
EVA Coaching is designed to take the burden of exercise programming off of your shoulders, to help you unearth a diet that doesn’t just help you reach your goals but is also sustainable and enjoyable, and to hold you accountable in order to fully realize your goal physique.
In order to join the EVA training community and determine what coaching program is best suited to your goals, you can fill out the Physique and Services builder by clicking on the flip box below. You can find a link to the form in the description below.
I hope you’ve learned how to set up realistic New Year’s Resolutions for this year that allow you to accomplish your goals and make long-term lifestyle changes.
That’s it for today’s post, again I want to wish you a Happy New Year and I’ll see you in the next one.