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Throughout the length and breadth of Great Britain, people will be indulging in their favourite foods to usher in the New Year, and then vowing to lose the weight and get into shape. Does this sound familiar? Well if so, you're not alone as statistics show that this is the most popular resolution made on the 1st of January. Unfortunately, the stats also show that only 75 percent of people will keep their resolutions after a week...reducing to 46 percent after six months.
So how can you stay true to your fitness resolutions? Here are four common New Year's fitness resolutions that people make:-
Resolution 1: I Want To Lose A Stone
The solution: Remember, slow and steady wins the race, along with healthy eating habits and regular exercise. Health experts recommend losing 0.5 to 0.9 kilograms per week, so ideally you need to follow a sensible eating plan for seven to fourteen weeks to lose a stone. To begin the weight loss process, start by eliminating sugary snacks, fried food and simple carbohydrates from your diet. Replace these with wholesome vegetables, fruits, whole grains and lean meats. You’ll also need to exercise regularly - experts recommend exercising for at least 30 minutes five to six times a week.
Resolution 2: I Want To Get In Shape
The solution: Begin by incorporating some form of physical activity into your daily routine, such as brisk walking, dancing, sport or structured exercise. Remember, experts recommend exercising for at least 30 minutes five to six times a week, although you should start gradually if you’re out of shape. Start by exercising for 10 minutes a day, gradually increasing the amount by five minutes every week. Once you reach the 30 minute threshold, increase the intensity of your workouts.
Resolution 3: I Want To Start Running
The solution: Firstly, get the right shoes. Good running shoes will cushion and support your feet, making it a more comfortable running experience. Adequate hydration (and nutrition) is also crucial for improving your endurance on the treadmill or pavement. As for actual techniques for increasing your running endurance, the run & walk method is a good starting point. How it works: Run as long as you can, then return to a brisk walk until you regain your breath. Repeat for up to 30 minutes. Eventually, you'll walk less and run more, which is great for building up running stamina without draining your energy.
Resolution 4: I Want To Lose Tummy Fat
The solution: Unfortunately, you can't spot reduce but lowering your overall body fat can eliminate fat around your midsection. Therefore, stay away from fried, sugary or processed foods, which are typically higher in fat, sugar and simple carbohydrates. Creamy sauces should also be avoided - stick with spices to add an extra zest to your favourite meal instead. Include complex carbohydrates, lean meats, and a serving of fruits or vegetables with every meal to initiate the fat loss process. As far as exercise is concerned, start by alternating cardiovascular exercise with weight training every other day for 30 minutes per session to build lean muscle and eliminate additional body fat.
Although only 46 percent of people stick to their New Year's resolutions, there’s no reason why you have to become one of these statistics. Write down your resolutions, take each day as it comes and don’t become too despondent if the results don’t come as quickly as you expected – if you stick to your plan of eating healthily and exercising appropriately, you’ll get there eventually...and it will all have been worth it.
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Posted by: Theo Wood | 2nd January 2011 |
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