7 tips to successfully reach your fitness goals in 2023
The beginning of year is always full of new year resolutions, especially in the fitness industry. Many people join a local fitness club with a goal to lose weight, build muscle, and transform their body. The harsh reality is many of them fail and their resolution will not last until March. In my experience this is because people set unrealistic goals and try to follow strict rules which are not sustainable in the long term.
What is my advice? Focus on creating effective habits that can easily become a part of your daily routine. Here are my top 7 habits and tips to successfully reach your fitness goals in 2023, whether you are a teenager, professional athlete, busy executive or someone 50+.
1. Prioritize great sleep
Sleep is the foundation of every successful transformation. Sleep and especially the lack of sleep has a direct impact on your hormonal wellbeing, appetite, food cravings, stress management, mood and energy levels. All of these variables have a direct impact on everything that stands between you and your goal, so make sure you sleep well. Get at least 7 to 8 hours of interrupted sleep every night. Try to go to bed and wake up at the same hour every day, sleep in a dark room and take quality Magnesium supplements.
2. Eat every 2 to 4 hours
Meal frequency doesn't really matter and the myth that you have to eat frequently to boost your metabolism has been debunked many times, however by eating frequently and regularly you avoid energy crashes and food cravings, by which you increase your chances of compliance to your meal plan.
3. Eat protein in every meal
Protein is the most important and the most misunderstood macronutrient necessary for soft tissue repair, nervous system and gut health, liver detoxification, neurotransmitter production and muscle growth. Make sure you have at least 20 to 50 grams of protein and some vegetables in every meal.
4. Start your day right
Breakfast is the most important meal of the day, because it has a heavy influence on your blood sugar management, energy levels and food cravings for the rest of the day. For most people who have a busy working schedule it's also the only meal of the day that they have full control of. Wake up a bit earlier and prepare yourself a good breakfast to start your day right. Prioritize protein and healthy fats. Good breakfast combinations are eggs and fist of nuts, smoked salmon and avocado or beef carpaccio with olive oil and some parmesan or pecorino.
5. Set benchmarks and track your progress.
Set realistic short term goals and track your progress by taking photos, weighing or measuring yourself. By doing so, you can keep a track of the effectiveness of your approach and decrease the likelihood of losing motivation.
6. Never go more than 2 days without exercising
Optimal frequency for strength training is somewhere between 2 to 4 training units per week for most of the people. On your non-training days go for a 30-minute walk, do some yoga, stretch or go for a swim. Practise some form of exercising or light physical activity at least every other day.
7. Invest in a good personal trainer
It is hard to find your way around in a gym and a good personal trainer can save you a lot of time, money and energy. How to find a good personal trainer? Look for coaches certified by Carlos Castro (Strength Community), Wolfgang Unsoeld (YPSI) or coaches holding PICP certification level 2 or higher.
