If you are looking at yourself this year and realizing that you have not gone anywhere, or worse, taken a few steps backwards regarding your fitness goals, it’s time to make the commitment to making 2014 your best year yet. If you have progressed a little, but you’ve just plateaued and don’t know how to get out of it, this is for you too!
These are some secrets I have learned from fitness guru Flavia Del Monte, trainer Vince Del Monte, one of their trainers Ryan Watson, and also through personal experience. Last year for me was an amazing year. I reached fitness goals that I never really thought I would accomplish, I made a LOT of changes in my daily habits that made an incredible impact on my life and happiness, and I see myself as a whole new person. Using these lessons I’m about to share with you, I completely changed my life.
These secrets aren’t just about quick and easy fat loss. They’re about KEEPING the fat off. They’re about small changes that are easy to incorporate into your everyday life. They show you how to bust through plateaus and be the person that you really want to be.
Secret #1. Set a deadline. It is so easy to say “tomorrow, tomorrow,” if you don’t have anything that’s pressuring you to make the change today! The best way to make yourself reach your fitness goals and start taking action is to make a deadline. And make the deadline something that really motivates you — it can be a photoshoot, a bikini contest, a vacation somewhere warm, or whatever you can think of that will really make you stick to your plan.
Secret #2. What Gets Measured, Gets Managed. Measure your thighs, arms, waist, and hips. Take those before pictures. Weigh yourself. (But don’t get too caught up on the number. 125 lbs of muscle and 125 lbs of fat look completely different.) It’s been proven that once you start seeing results, your motivation will double! By measuring yourself, you can track every single change that happens, and you will get that reward so much sooner than if you rely on pictures or the scale alone.
Secret #3. Replace One Habit At A Time. Don’t expect yourself to completely change your lifestyle overnight. You are much more likely to get discouraged and quit. Instead, do this: every month set a goal to change a different habit. By the end of the year, you have twelve new habits adopted that won’t ever go away! It takes 21 days to develop a new habit, so a month is the perfect amount of time to get each one well established. And remember, habits won’t simply be broken, they must be replaced.
Secret #4. Tell Someone Your Fitness Goals. If you have not only yourself, but someone else to hold you accountable for your goals, you are much more likely to stick with them. Set goals with a friend or loved one and accomplish them together! Or you can start a blog with your story and use your readers to hold you accountable. Whatever you think will work for you. Get great advice on setting goals here.
Secret #5. Eating Too Little Will Make You Fat. So many girls think they have to starve themselves to be in shape, when really a low-calorie diet can eat your muscles away and store fat in your midsection. Instead, eat small protein-filled meals every 2-3 hours to keep your metabolism up and energy high.
Secret #6. HIIT Is The Fastest Way To Lose Fat. The only kind of cardio I ever do anymore (besides plyometrics) is HIIT or High Intensity Interval Training. All you need is a few sessions of 20 minute a week, and you can watch the fat melt off. It’s amazing. You can perform HIIT on all sorts of cardio equipment, like the ellipticals, treadmills, bikes, and of course the stairmaster (which is the hardest and my favorite).
Secret #7. Keep Your Heart Rate Up High. Keeping your heart rate up means you’re burning more calories. Unless you want to really build a lot of muscle, you don’t need to work out ONE muscle group at a time. Of course you need to section of groups of muscles per workout for recovery reasons, but on an upper body day you can easily do hammer curls and reverse lunges at the same time, burning twice the calories and making your workout worth it!
Secret #8. Have A Plan. Always make a workout plan BEFORE you get to the gym. Don’t get there and draw a blank about what exercises to do because you feel like everyone’s watching you and are wondering what you’re doing, and then just go on the treadmill because you don’t know what else to do. I used to do that, and it completely defeats the purpose of going to the gym! Have a plan written down or on your phone, imagine it out in your head so you know where to go and what to use, and then do it!
Secret #9. Eat Proteins And Fats For Breakfast. Prevent the mid-afternoon crash (and following Starbucks break) by having ground beef and eggs for breakfast. It sounds weird, I know, but it literally changes your day. I like to add a little salsa to mine for extra flavor sometimes, but even by itself with peppers and onions it’s delicious!
Secret #10. Eat Carbohydrates After Your Workout ONLY. This was one of the most eye-opening lesson I learned last year. The only reason why our body needs carbs is to refuel and repair after a workout. We can really only use a small amount of carbs before they are stored as fat. So for rest of the day, stick to proteins, fats, and lots of veggies. This is definitely the biggest secret to staying lean all year round, hands down.
Hopefully these secrets impact your life the same way they did mine, and soon you will be able to see enormous results that will make you wonder why you never thought of these secrets before 🙂
Good luck with your goals this year, and let me know how you’re doing so far!
Also check out the Post-Holiday Diet and How to Set Goals for more great information to get your new year off right 🙂