Here we go a new year, a new you again. But let’s get some good tips to not only get you on the right track for 2019 but hopefully keep you on it this time around. This gets straight to it. Here are five of my best fitness tips for you to start out 2019.
1. Get your workout out of the way early
A lot of people supposedly cannot find time to get their booty down to the local gym. Now there are some legitimate excuses sure, but mostly it comes down to working on priorities.
If we prioritize exercise, then it’s less about finding time for the gym. Rather learning how to work around your gym schedule. The best way to do so is to get your workout done earlier in the day, your energy level is higher in the morning and it creates morning habits that need to be done before anything else.
Now performance wise research suggests that there might be a very small benefit to work out around mid to late afternoon. But the gym is also packed at this time, especially around the new year which makes finishing your workout tougher in the morning. That’s pretty much a non issue gyms are mostly empty and clean.
So build that habit. Get your workout done early and save yourself the headache of the busy gym.
2. Find a friend.
Humans are social creatures. For the most part, we find more success in goals when we work alongside a good partner in fitness. We have seen research showing that working either with a coach or close friends and family can improve performance and weight loss results as well as help you stay consistent.
This is most likely due to keeping each other accountable, not just relying on yourself to stay on track, but to support one another from the desire of quitting. So get your goals started with a friend, a sibling, a significant other whoever you deem fitting, it will be worth it.
3. Nutrition First.
Exercise is extremely crucial to overall health, fitness and aesthetics. However, especially for beginners, nutrition should be dealt with first. it dictates everything that has to do with fitness. Weight Loss requires a calorie deficit where the know Have calories you consume is fewer than calories expended over a period of time. building muscle requires sufficient protein and all exercises require sufficient energy provided by the carbs and fats in our food. Certainly how you meet your food requirements is of another huge matter. But no doubt if you had to choose between better nutrition or exercise nutrition should be handled first.
4. Apply the 80/20 rule.
The 8020 rule states that roughly 80% of effects come from 20% of its causes. That implies that for fitness the far majority of your results for the 80% will be achieved with the very basics of training and nutrition or the 20% and research have indirectly supported this.
Based on all the different types of training and nutrition research. The most significant effects always fall back onto a handful of basics. This is important to remember because far too often people get bogged down on the specifics losing sight of what’s truly important.
It’s also the reason for so much of the bro science you’ve heard of when it comes to basics, we’re talking about choosing healthier foods, getting sufficient protein and calories heavy, consistent, yet progressive workout plan and work on more compound movements hitting more muscles in shorts, eat well and work out consistently things like meal frequencies, fasting intervals, time under tension and split frequencies.
Although it might be important for second priority. When you do get the basics down, then it’s fine to apply more of these sophisticated approaches.
5, Adherence above all else.
How many times have we made a fitness goal only to fall short, because for some reason or another, we couldn’t stick to the plan for all of us. It is a problem of discipline and motivation. Understandably, it’s tough to stay motivated. If we don’t see the results right away. The mirror won’t show any difference between today and tomorrow.
However, we have to exercise patience and getting in shape takes time. As we do that we need to create a plan that we can adhere to. And often that’s choosing things based on your preferences. sounds simple enough, right. And luckily, the research does support this simple yet effective approach. Those that choose a diet that they prefer, adhere to the diet longer and solve the best results.
So don’t pick a diet just because it worked for your friend, it’s no guarantee that it will work for you. Find one where you wouldn’t mind eating the recommended foods, stick to it for a few weeks, see how it feels and change things up. If it doesn’t work for exercise adherence might be more of a time issue.
Now initially, I set to work out early in the day, but that certainly won’t work for everyone. So choose the time you know, you can stick to choose a program that fits the amount of days and the hours of the day that suits your schedule and know not all workouts have to be hours long. In fact, there is some indication that it can be as short as 15 minutes.
For the most part, if you can allocate roughly an hour per day to exercise then that’s more than enough if you stick to the basics as we discussed in the 80/20 rule. In any case, don’t overshoot your options. Do what works for you exudes some patience along with the hints of discipline.