If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new year’s health and fitness goals can be challenging. It takes discipline and a lot of commitment to stick and achieve.
According to research, only 45% of Americans make New Year’s resolutions yearly and only 25% manage to carry their resolution past the first week of January.
Those failing their health and fitness goals can sometimes experience adverse health problems such as high blood pressure and diabetes.
Whether you’re a complete newbie with no New Year’s resolution fitness goal, or you have your New Year’s Resolution fitness goal all set but have no idea where to start, this guide will help you achieve your fitness goal for this year.
It discusses tips, exercises in your workout regime, and the hacks to help you achieve your new year goals.
Tips to Help You Keep Your New Year Fitness Resolution
Keeping your New Year’s resolution is a great thing. However, it can be hard to stay motivated every day. Even if you’ve been exercising regularly, it’s no secret that maintaining a fitness regimen is easier said than done. Here are some tips to help you keep your New Year fitness resolution.
Select a Starting Date and Stick to It
Select a starting date for your weightlifting, put it on paper, and then commit to it. It’s best if the date is within the first week of January.
Choosing a date is different from committing to it. It’s possible to select a date and not stick to it, as you may lack the discipline, patience, or motivation to keep going.
To ensure you commit to the date, you may want to consider working out with a gym buddy or trainer that will hold you accountable for showing up. Also, plan early. For instance, if your new year resolution is to lift weights, buy shoes, look for a suitable gym and pay membership fees before the year ends.
Set Achievable Goals
Your New Year’s resolution should be something attainable. It should outline a step-by-step plan to accomplish your goals. For example, If your New Year’s resolution as a beginner is to have a lean physique, you should have a plan on how you will achieve it. You may begin with a light workout before moving to more advanced exercises.
If it is losing 30 pounds of body weight, go step by step— losing 3 pounds the first month, then 5 the next month as you move towards your main fitness goal.
You should achieve your fitness resolutions also through the exercises you like. If you’re a newbie to fitness, try out several fitness regimens until you find exercises you enjoy doing since that’s what you’ll want to do. If an activity is enjoyable, you will be more inclined to stick with it.
Take Your New Year Fitness Resolutions Seriously
Treat your fitness goals as an illness that needs treatment. Just as you can’t cancel a doctor’s appointment because you need it for your well-being, that’s how you should treat your new year fitness goal.
For instance, if can’t control your eating habits or what you are eating, seek a dietitian or nutritionist to help plan you plan for your success.
For maximum enjoyment and to get the best out of your training, don’t stick to one type of workout. Instead, mix them up. Choose activities from different components of physical fitness. Try mixing three or four exercises types below in your next workout:
- Cardiovascular fitness level
- Muscular endurance
- Muscular strength
- Body composition
Fuel Your Body
Before working towards your new year fitness goal, it’s crucial to fuel your body by eating healthy foods well. If your body has no energy and strength to carry out the training, you will most likely fall short of your resolution goal.
Choose Experts to Help You Achieve Your Goals
Seek help and advice from experts such as dietitians and trainers to attain your new year’s resolution. A trainer can help you with information on your fitness level and goals. For instance, he may inform you of the best tools and equipment to help you get the most out of your workout, how to do the exercises correctly, and what to do and what not to do during the training.
Dietitians, on the other hand, can help you make proper eating choices by helping you plan your meal—the amount of food to eat, when to eat, the best foods for your new year fitness goals, your macros, how to count your macros, and how to achieve your new year resolution macros.
How to Achieve Your New Year’s Resolution Macros
Macro or macronutrients are the three nutrients in your food’s calories– protein, fats, and carbs. They are essential to your body as they fuel your body to work out and keep you healthy.
As a weightlifter, you should have the right amount of macros to achieve your fitness goal. Of total calories, you should have:
- 30% protein
- 50 carbs
- 20% healthy fats
But how do you achieve such results? Technically, by calculating the total calories your body needs based on activity, age, height, and body weight.
You can use a macro calculator or this formula:
Total calorie intake= 10× body weight (in pounds) + (6.25 × height in inches) -( 12.7 × ages in years).
However, calculating using a formula will take more time than the macro calculator.
After calculating the macros, determine the suitable micronutrients for your body based on your activity level. After determination, track your macros to achieve your New Year fitness goal. There are many apps online, that can help you with the calculation to get the final count.
Hacks to Help a New Lifter to Be Successful for 2023 Gym
To achieve your New Year’s health and fitness goals, there are things you need to incorporate into your workout plan. You should consider doing the following as a new lifter to be successful for the 2023 gym. They include:
Plan for a Competition for 90 Days
A personal competition can help you focus and motivate you so you and will keep you on track with your resolution.
An enjoyable contest also can bring out your best effort. According to Chelsi Day, PsyD, a clinical and sports psychologist at Indiana University Athletics, competition reinforces our innate drive to succeed.
Measure Your Progress
Measure your progress by keeping track of every little success you make. Tackling goals in a more minor way or step by step makes achieving them seem easier.
Short-term fitness goals are easy to achieve, and you’ll stay motivated as you make incremental progress. For instance, if your goal is to lose 20 pounds, focus on shedding the first five pounds rather than trying to lose 20.
The best way to measure your progress is by taking photos instead of using numbers or charts. Pictures allow you to have visual evidence of the progress of your body. To make your new year’s resolution more successful, you may post the photo on social media or share it with close friends/family.
According to a weight loss study from Translational Behavioral Medicine, people who tweeted about their weight loss efforts lost more weight than those who kept their achievements to themselves.
Set up Monthly Mini–goals to Achieve
Break the enormous fitness goal into smaller ones to motivate you to achieve them.
The smaller successes you achieve will act as a benchmark for your progress. It will motivate and give you a reason to appreciate every success and step toward the main objective you set for yourself.
For every win, reward yourself. For instance, if your New Year resolution is to deadlift bench 315lbs and you hit 275lbs for the first time, that’s an achievement you should celebrate. You’re getting close! Don’t stop!
Have an Accountability Buddy
An accountability partner will keep you on your toes, making you not quit your New Year fitness resolution so fast. You will have no excuse to miss your training or fall short of your new year fitness goal.
A partner keeps you motivated by supporting you. In fact, The American Society of Training and Development estimates that having a consistent workout partner will substantially boost your chances of accomplishing your fitness objectives by 95%.
When choosing an accountability buddy, pick a strict person but supportive you respect so you listen when they hold you accountable.
New Year Workout Resolution Example for Beginners
We have several weight-lifting exercises to help you get started with your New Year fitness goals as a beginner. To start, try these plyometric exercises out in the gym this year!
For those starting a new exercise program, start slow. Don’t try to be Hercules from day one. Take your time and ease into the process. As a beginner, you don’t need to go crazy with exercise either. Try 30 minutes a couple of days per week and then work your way up.
When designing your program, ensure it fits into your lifestyle and schedule. You are less likely to stick with it if it doesn’t. The most important thing is that you enjoy what you do because if you don’t want it, it will become another chore, leading to burnout and, ultimately, failure in achieving your goals.
Thank you for reading our New Year’s Fitness Guide for Beginners. We wish you the best in your health and fitness goals this year and always. If you enjoyed reading this article, please share it with others. If you have any questions or comments regarding the content of this article, please leave them below and we will do our best to answer them.