How to Set and Stick to Your Fitness Goals

September 24, 2020


Making a commitment to your fitness goals is an excellent decision at any time of the year, but often comes to mind at the start of a new calendar. No matter the time of year, if you’re hoping to get fit, now is the time to start!

Embracing a new routine of exercise can feel a bit overwhelming, especially if you are getting back into the world of fitness for the first time in a while. Don’t pressure yourself! Fitness is a journey, one that doesn’t have to be right on the first try. But to help you put the right foot forward, set goals for your fitness with a personal trainer. This is proven to help workouts become more effective and help you stick with your plans to get fitness.

First, let’s consider how to set fitness goals that are both achievable and inspiring. Then, we’ll look at strategies to help you stick with them.

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How to Set Fitness Goals

Setting goals is an essential step for any new project or venture. Exercise is no different! A goal helps you visualise where you want to be and determine a path on how to get there.


How to Set Fitness Goals

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This necessary step can be a great way to start thinking about exactly what you want to achieve through your efforts. Doing this will help you determine the type of exercise you need!


Should You Set Long-Term or Short-Term Goals?

Long-term goals are important for a successful fitness plan. Setting these types of goals will help you visualise the finish line as they can only be reached when you have been working out for some time!

But short-term goals are also important. These should be things you can achieve easily to help you feel a sense of accomplishment, helping you stay motivated. You should have a mix of long-term and short-term goals to help get you started and stick with your plan.


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Long-Term Goal Ideas

When most people start working out, they choose to focus on their long-term goals. It’s easy to think of reasons you want to improve your fitness to find your inspiration. This makes for the best fitness goals, since you are picking something that will keep you centered throughout this process.

Most of the time, we will choose goals like getting stronger or losing weight. These are popular options for a reason, but don’t stop there. Think about how fitness can make your life better by improving your well-being and giving you enough energy to spend with your family!

But don’t forget to make your goals measurable! How strong is strong to you? Is it lifting your groceries easily after a big weekly shop, or is it about improving muscle strength to keep you healthy later in life? These are fantastic goals to help you stay focused throughout your training and choose the right type of exercise.

Here are some ideas to get you started with planning your own long-term goals:

  • Reaching a target weight
  • Preparing to enter a marathon or other fitness event
  • Improving your strength or flexibility
  • Becoming more active


Short-Term Goal Ideas

These goals are essential for your motivation. By helping you focus on the here and now, you can stay in the moment and remain motivated to turn to your exercise. These work alongside your long-term goals by providing achievable milestones to mark your progress!

Short-term goals should offer you easy checkpoints for your progress, but still challenge you enough to keep you engaged along the way. You should be able to reach these goals within one to three weeks so you experience regular boosts of encouragement!

Here are some great short-term goal ideas to inspire you:

  • Visiting the gym a certain number of times per week
  • Completing all of your workouts in a week (at least four or five for a challenge!)
  • Doing some activity every day
  • Attaining a certain number of steps, standing minutes per hour, or daily kilometers walked

The best way to reach short-term goals is by integrating these into your daily routine so they can become part of your life. Remember to schedule time to reassess to ensure you’ve made smart decisions that are still working. It’s okay to reset if you need to and change your short-term goals to suit your lifestyle.


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How to Stick With Your New Routine

After your goals are set and you begin exercising, it’s important that you keep up with your new routine. While short-term goals are essential for marking forward progress and staying motivated, this isn’t the only method to use.


How to Stick With Your New Routine

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Utilize Your Goals

It’s important to assess your goals to ensure they are working. If you can’t visit the gym every day, think about exercise that can be done without equipment! But keep your goals diverse to keep things interesting. This variety will keep you returning to exercise and also allow you to work on full-body fitness with a range of exercises. Assessment will also allow you to recommit to your long-term goals. This conscious effort will help you stay on track.

If you do feel like you’re in a slump, create rewards for each short-term goal you reach. Choose something that speaks to you, such as booking a massage. It doesn’t need to be elaborate, just something you can look forward to!


Stay Organised

Build a formal structure for your workouts by scheduling them into your calendar. This makes them an important part of your life so you won’t forget about them! It’s also easier to invite friends and family to work out with you so you have a splash of extra motivation.


Measure Progress

Check off your goals and celebrating when you reach a milestone. This can be how many times you have worked out in total, how many kilometers you can run in a single session or how much weight you are now you able to lift.

This can also be noted by the amount of weight you have lost or your measurements. When you build muscle, your weight may plateau but your measurements are sure to tell the story of your incredible fitness journey.


Be Prepared

Exercising is not easy, but it is rewarding. It will require lots of motivation and diligence to keep you true to your workouts. You can help yourself along by always being ready for your workout. Prepare your workout bag the night before so there are no excuses the following day! If you exercise after your workday is complete, get into the habit of always having your equipment with you.

For healthy eating, prepare your meals for the week on Sunday. This ensures that you are always able to bring a nutritious lunch and are not tempted to buy unhealthy food in a pinch.


Be Prepared

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You also need to be prepared for days you simply don’t want to exercise. These feelings will come, but kick in with the short-term goal based reward system to offer some instant gratification to offset those feelings. Sometimes it can be necessary to skip a workout for your own well-being, but if you have had several rest and recovery days in a row, it’s time to get your act together!


Focus on Your Progress!

Setting your goals and sticking to them is an essential part of establishing a fitness routine. But once you have thoughtfully considered what you want to achieve, you can start working on reaching this milestone! From increased energy to improved well-being, you will be glad you have taken the steps to reach your fitness goals!


Further Reading


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Yoga For Men – The Ultimate Guide


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1. Why is Yoga More Popular For Women?

Today, yoga has become more and more popularly viewed as a fitness routine for women. So it’s easy to come to an assumption that yoga just isn’t for men. The good news is, that’s just not true! Yoga offers just as many benefits for men as it does for women.


Yoga for men

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Yoga hasn’t always been viewed as a fitness routine for women either. Throughout the history of yoga, which has been around for 5000 years, it was most often practised by men.

Ravi notes that the popularity of yoga among women isn’t a global phenomenon either, rather it is primarily a Western trend. In Asia, many of the yoga teachers are, and have historically been men.

Two of the most influential people to help yoga spread across the globe were men as well. Through their inspirational work both Swami Vivekananda and BKS Iyengar laid a strong foundation for the worldwide yoga community that exists today.


Swami Vivekananda

Swami was a Hindu spiritual leader who was born in India during the late 1800s. One of his most notable contributions to the worldwide spread of yoga came about as a result of lectures he offered at the 1893 Parliament of Religions in Chicago. During these, he shared his passion for yogic meditation and hope for a harmonious society.


Swami Vivekananda

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Following this famous appearance in Chicago, Swami continued to speak across both America and England sharing his message. Essentially, Swami helped to introduce yoga to the world, creating the foundation for yoga to take root globally.


BKS Iyengar

Iyengar discovered yoga when he was 16 years old and fighting for his life. As a child, Iyengar overcame malaria, influenza, and typhoid fever to name just a few of his health challenges as a youth. Yoga became a way for him to regain his strength while recovering from his illnesses. And recover he did. During his lifetime Iyengar went on to create his own system of yoga practice, Iyengar Yoga.


Iyengar

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His books which outlined how to practise the Iyengar system of yoga were translated into 13 languages and sold in 70 countries. Not to mention that Time Magazine even named him one of the most influential people in 2004. 

Chrissie Harrison, who was the British Wheel of Yoga in 2014, explains the breadth of his contribution best “He had a great influence on, I would suspect, every yoga teacher there is.”


What Does That Mean For You? Yoga is For Guys Too!

With such a deeply influential history on the spread of yoga across the globe, both Swami and Iyengar prove that men can be just as amazing at yoga as women can.

Yoga is also beloved by countless modern celebrities. Many popular male stars such as Orlando Bloom, Colin Farrel, Tom Hanks, Ryan Goslin, and Russel Brand who is pictured below on his way to a yoga sesssion, all incorporate yoga into their fitness routines.


Russel Brand

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If you’re a guy who’s set to discover how yoga can transform his health and fitness routine, keep reading to the section below to learn more about the different types of yoga.


2. What Are The Different Types of Yoga?

One of the aspects of yoga which makes it so popular is its wide breadth of variety. There are numerous different styles of yoga, so there really is something for everyone!


What Are The Different Types of Yoga

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Hot Yoga

Are you looking for a hot fitness challenge? Then hot yoga might just be the perfect option. Hot yoga gets its name for the toasty temperatures in which it’s taught. A hot yoga class is usually taught in a room that is 35 degrees Celsius, so if you give this yoga style a go, get ready to work up a sweat!


Vinyasa

Like hot yoga, Vinyasa-style yoga is another great option for an intensive work out. During Vinyasa flow yoga classes, you’ll move at a quick yet steady pace through a series of postures. If your goal for yoga is to charge full speed ahead then Vinyasa has everything you’re looking for.


Hatha

When you’re just starting out with yoga, Hatha can be a good choice. In a Hatha yoga class, you’ll hold each pose for a few breaths to align your breathing pattern with movements. This can give beginners time to settle into new postures and get a feel for yoga at their own speed.


Ashtanga

Similar to Vinyasa, Ashtanga yoga also provides fast-paced classes. Also known as ‘athletes-yoga‘, this style will set you up for a fulfilling aerobic workout. During an Ashtanga class, you’ll move through a series of specific postures which are always done in a particular sequence.


Power

Power yoga is a style which blends the quick-pace of Ashtanga and Vinyasa with a more flexible sequence. Unlike Ashtanga, during a power yoga class, you won’t need to practise postures in a particular order. Instead, the sequence of your postures may switch up from one class to another. This is great if you’ve learned the basic yoga postures, want to work up a sweat, and are ready to challenge yourself to learn some new poses.


Iyengar

Iyengar yoga focuses on using props to help you deepen your yogic postures. When you attend an Iyengar class expect to learn how to use props like yoga straps, blankets and yoga-blocks. Using these props can be especially handy if you’re finding it hard to settle into a particular pose. They are great for stabilisation so that you can stretch out your muscles without fear of wobbling too much or losing balance.


Kaiut

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Kundalini

Kundalini is one of the most meditative styles of yoga and often involves chanting. This makes it great for relaxing the mind and body after a stressful day.


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