New Years Resolutions

The new year is just around the corner which means that millions of people will be making goals to achieve in the next 365 days. One of the most common resolutions has to do with loosing weight and achieving “the perfect body”. Every year I hear countless amounts of people saying that they will loose the excess weight, they will build their muscles, and they will get the six pack they always wanted, but only a small fraction actually see any results. It is estimated that only 8% of people actually reach their New Years resolutions. Why is it so hard reach these goals? I have a few tips that will hopefully make it a little easier to stay on track.

My Personal Transformation @alec2austin

My Personal Transformation @alec2austin

The first thing we need to do is realize that small changes can make a big difference. Although you may have a big weight loss goal in mind, making a small change to your diet and exercise plan can make that once out-of-reach dream more attainable. Switching out a snack food for something healthier, not eating before bed, or even simply adding 20 minutes of cardio a few times of week can start the process of reaching your bigger health goals.

Another important idea to adapt when setting a resolution is that instead of just setting a goal, decide on what steps need to be made in order to reach that goal. Making a plan helps you better understand why kind of commitment it is to reach your “dream body.” It is A LOT of work and A LOT of commitment, but that still does not mean that it is unattainable. Once you plan out what needs to be done to loose that extra weight, you need to start applying the changes to your life, but not all at once. Making a lot of drastic changes in a short amount of time literally puts your brain and body into shock, which in turn makes these changes near impossible to adapt. So instead, apply one or two changes at first, and once you have adapted the new changes and turned them more into a habit, you can apply another change or two.

Jen Piccolo @jenthefitfoodie

Jen Piccolo @jenthefitfoodie

The last important thing to understand when making a resolution is that patience is key. Nothing happens over night, especially when it comes to weight loss or muscle building. There is no quick fix. Living a healthy lifestyle is just that, a LIFESTYLE. You have to adapt new habits to a point where you would rather go exercise than sit on the couch all day; you would rather eat chicken and vegetables than a Big Mac; you would rather go to bed than stay up late and watch movies. To some this may sound weird, but by adapting these habits, I have never felt better in my life. I am happier, I feel healthier, I have more energy, I am more productive, I have better focus, and overall live a more fulfilling life.

Think of it this way… If you have a resolution to lose 50 pounds in the new year, that may sound like a big almost impossible obstacle to overcome. 50 pounds?!?!…. That’s a small child! How can you do that? You have 365 days to reach this goal; 12 months to lose 50 pounds. This actually comes out to about 4 pounds every month or 1 pound a week. Now doesn’t that sound a little easier to do? If you set small shorter goals such as “I want to lose 4 pounds in January,” all of a sudden that big intimidating goal now seems way more doable.

Know that you are not alone and that we all are still trying to achieve our dream bodies. There are resources everywhere to help you get where you want to be. I know you can do it!

I hope this article helps you make next year the best year yet! I will help in any way I can and I would love to hear about your progress. Contact me at corestrengthalec@gmail.com with questions, comments, ideas for new topics, or updates on your personal fitness successes.

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Diet Tip #1: How to Set Good Goals

Alec Varcas Diet Tips 1Lets face it… DIETS SUCK! No one really likes going on a diet. We all wish that we can eat whatever we wanted and still maintain amazing bodies. Unfortunately that is not how the world works and we have to watch what we eat, not only to look good, but also to lead a healthy lifestyle.

After doing some research, it is estimated that about 80% of weight loss New Years Resolutions fail. There are many theories as to why, but I have suggestions on how to reach your goals and not be part of that 80%.

My First Suggestion: Don’t say your goal is “To lose weight!”
You are already setting yourself up for failure because you are really not giving yourself a defined goal. Losing a pound and losing 30 pounds is a big difference, but technically in both situations, you have lost weight. You need to give yourself something to really aim for. For example, a good goal to set would be, I want to lose 15 pounds in 90 days. With this you have set a real goal and something to really aim for. This will put your mind in the right place to achieve success.

Alec Varcas Diet Tips 1-2

My Second Suggestion: Don’t set a goal that is too far in the future.
Setting a weight loss goal a year from now is not as affective as setting one two months from now. Why? If you have a goal to reach in ten months, you are more likely going to forget about it and make some bad diet and exercise choices than if you have a goal to reach in 2 weeks. If you would like to set a big goal, such as losing 50 pounds by the end of the year, or being able to bench press 100 more pounds by the end of the year, that is fine, but you must achieve those goals by setting smaller more frequent ones in between (ex: I will lose 5 pounds this month, I will bench press 10 more pounds this month)

My Third Suggestion: Don’t wait until January 1st to start a new goal.
According to an article by John Norcross that was published in the Journal of Clinical Psychology, approximately 50% of Americans make New Years Resolutions. I hate New Years Resolutions because it gives people an excuse to slack off until January 1st. If you want to be healthy and fit, START NOW! There is no better time to start. You are not getting any younger and you are just wasting time if you are putting it off for a specific date. Being healthy is a lifestyle, not a goal to reach! So start making better decisions now and you will be able to maintain a healthier lifestyle in the future.

Any questions or concerns? Want to know more about this topic? Contact me at corestrengthalec@gmail.com