Are you the person that sets amazing fitness goals in December, overindulges in food and drink during the holidays, starts working out in January and quits by February? You’re not the only one. When you start working out too ambitiously and set unachievable goals, it’s natural that you will quit pretty soon. But it’s high time you left that habit in the past. In 2022, you will achieve your fitness goals and see the best version of yourself, and we’re here to help!
Start working out at home
If you’re just starting to work out after years of not being physically active, going to a commercial gym can be very scary. To minimize this fear and embarrassment, you can start working out at home at first, at least until you get used to physical activity and get a hang of how to perform movements and use gear. The truth is that no one at the gym really cares about you and your workout, but it’s hard to convince your brain for that, especially if you’re an introvert and shy by nature. To perform a full-body workout at home, you just need a mat and some free weights—these will help you with strength, stamina and confidence.
Do some strength training
Most people who overindulged in December simply hit the gym to run and do as much cardio as they can to lose weight. This is not inherently bad but these workouts will get boring very fast and you will probably quit very soon. On the other hand, you have strength exercises that do wonders for your weight loss and physique. And if you combine resistance training with HIIT, your workouts will be very effective.
Focus on new things
As stated above, January at the gym is chaotic. It’s packed, but most people are just sticking with running, cycling and other cardio exercises. Keeping up with 5 cardio days a week is impossible for many new gym-goers, so quitting is inevitable. To stay motivated, you can try something new like a sports training app that will boost your performance and fun. With every new workout you try, a sports training app will give you an insight into performance and health, as well as offer tips on training strategy, training and scheduling. You’ll quickly start seeing results, so you will stick to your training and goal for longer.
Supplement your diet and workouts
Steroids are not the only supplement for working out! To boost your performance and stay sharp during your workouts, you can grab some light pre-workout and post-workout drinks and enjoy more energy and faster recovery. These drinks are also great for your diet, so it’s a win-win situation as long as you stick to the recommendations. Another way to supplement is by using workout accessories. Gear like resistance bands and kettlebells is a great way to target problematic areas and boost your performance when doing cardio or lifting. Plus, they make your workouts more fun and dynamic.
Don’t neglect recovery
Injury and soreness are two of the most common ways people choose to quit on their workout goals. Exhaustion is especially noticeable in gym-goers who work 9 to 5. In 2022, you can work out smarter by following a good rest and recovery program. Make sure to leave enough space between workouts and follow a dynamic way to warm up and stretch after a workout.
Stay true to your routines
No matter if you want to boost stamina, put on muscle or lose weight, you need to create a good schedule and stick to it. According to some experts, you need 90 days to create a habit, and once you do this with your workouts, you won’t struggle with motivation anymore. And with a firm foundation, you will see progress sooner and easily reach your fitness goals for 2022. Consistency is key, so make a schedule, set reminders and tell your friends to keep you accountable.
The only way to reach your 2022 goals is to start moving today. Set reachable goals, get some help from supplements, apps and friends and try to be as consistent as you can—results will quickly follow.
By Peter Minkoff
Peter is a lifestyle and travel writer at Men-Ual magazine, living between Ústí nad Labem and Antwerp. Follow Peter on Twitter for more tips.