I’m a personal trainer – my tips will get you back on track if you’re already struggling to keep New Year’s resolutions
THE most effective ways to work out after the holiday break have been revealed by a fitness expert.
Some of the tips may be surprising to gym bunnies who obsess over daily workouts and even those who never keep their New Year's body resolutions.
But Tom Miller, a Certified Strength & Conditioning Specialist (CSCS) and author at , revealed that working smarter, not harder, is the key to getting back in shape after New Year bloat.
THE RIGHT TIME
Miller told The U.S. Sun that "setting specific workout times can help people"; maintain their fitness routine despite the post-holiday slump and the winter cold "because it creates a sense of structure and accountability."
If there is an ideal time to eat dinner, walk the dog, take your supplements, or schedule an appointment, workouts are just another task to pencil in and complete.
Adding special occasions into the mix, it is easier to stick to a scheduled fitness plan than to try to plan against the tide.
"When people have a set time for their workouts, they are more likely to stick to their fitness routine and not let outside factors such as the holiday season or cold weather get in the way," Miller said.
GIVE IT A REST
"As for the importance of rest and personal energy conservation, it is crucial to give the body time to recover after intense physical activity," Miller explained.
Over-exertion may seem like a fast track to desired results, when, in reality, it "can set us back in our fitness goals.
"By allowing ourselves to rest and conserve energy, we can actually improve our performance and progress in the long run," he added.
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GET PERSONAL
Exercise routines are not Snuggies; one size does not fit all.
Miller said: "When it comes to personalizing your workout, it is important to remember that everyone's bodies are different and what works for one person may not work for another.
"For example, you may be tempted to steal a regime from your favorite magazine, and duplicate everything it says, even making your body mimic the little cartoon diagram of the moves.
"Following a magazine workout to the letter may not take into account individual needs and preferences, and can lead to frustration and potentially even injury.
"Instead, it is better to create a personalized workout plan that takes into account your own fitness goals, abilities, and any physical limitations."
HOWDY, PARTNER
Working out is one of those things that actually is better done together.
"There are many advantages to having someone to support and motivate you in your fitness journey," Miller stated.
"A team effort can create a sense of accountability and camaraderie, and can also provide a source of encouragement and motivation to push through difficult workouts."
When you have an outside perspective on the task, you're more likely to get out of your own head and prevent self-sabotage.
"Working out alone can be more challenging, as it can be easy to lose motivation or become demotivated when faced with setbacks," according to Miller.
BE A GOAL SETTER
Many fitness fans start their journey with an ideal look, but small goals can be just as crucial as that picture of late 90's Britney Spears' midriff that you keep on your locker door.
"It is often more effective to focus on small, achievable goals rather than just beginning with the end in mind," Miller explained.
"Short-term goals can help to break down larger goals into manageable chunks, which can increase motivation and provide a sense of accomplishment as each goal is reached."
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While he acknowledges the importance of dreaming up the possibilities, it doesn't hurt to tell your mind or body what it has already done right and make gratitude a priority.
"Visualization can be a helpful tool in goal setting, but it is important to remember to set realistic and achievable goals rather than just focusing on an end result."