The Fitness Institute’s Cynthia Conde shares her expert advice on setting achievable goals for the new year.
Chances are your News Year’s Resolution is related to health and fitness. If your jeans are fitting a little tighter thanks to the cookies and high-calorie cocktails the holiday season brings, don’t get discouraged. To help you achieve your fitness goals, Cynthia Conde, Gold’s Gym Fitness Institute Member and Strength Training, Cardio and Nutrition Personal Trainer, shares her expert advice on setting achievable fitness goals for the new year.
Begin working out in moderation. Work out three times per week for the first month to begin your exercise regimen. The workouts should be total body, lasting only 30 minutes, with 20 seconds of rest in between sets. Cardio should be 20 minutes of moderate intensity. After one month, increase cardio to 30 minutes and switch to body-part training four times per week.
Motivate yourself before you begin exercising. You need to psych yourself up before a workout. Visualize how you will feel after your workout and know that the time you commit to exercising each day will help you get closer to your fitness goals. Make every training day count. Consistency and accountability are especially important to achieving your fitness goals. If you miss a workout, instead of beating your self up, just make up for it next time.
Track your progress. Check your body fat every two weeks and weigh yourself once a week in the morning with no clothes on. Also, check girth measurements every three weeks. This will allow you to monitor your body fat loss and increase lean muscle mass. In addition, pay special attention to your strength and endurance level to see if it is increasing, decreasing or staying the same.