BY DEZI ABEYTA, RD, AND EBENEZER SAMUEL, C.S.C.S.
You know the drill. Every January, you set ambitious fitness and nutrition goals. But weeks into the year, those goals are history. Whether it involves cutting something out of your diet or bolstering your workout routine, sticking to a goal just isn’t easy.
But it can be doable – if you’re setting the right goals. How do you do that? By following these four tips.
FITNESS
CHASE MEASURABLE
Yes, you want to lose weight – but how much? Sure, you want to get stronger – but on what exercise? Goals fall apart when you don’t attach a number to them. So sure, you may start with an idealistic goal (like building muscle), but then find a way to measure your progress. So if you want a bigger chest, measure your chest right now, then decide to add a few inches to it – or to add a few pounds to your bench press. This will keep you accountable – and also give you a chance to see incremental progress along the way.
LESS IS MORE
Once you have a goal you can attach a number to, remember to keep that number realistic – and remember that there’s magic in smaller numbers. So instead of targeting, say, a 50-pound increase in your deadlift, aim to add 20 pounds by the summer. Then you can try to push for another few pounds after you hit that goal.
Too often, people set insurmountable goals for the entire year. A smaller, incremental goal lets you see certain progress (which can keep you motivated) – and lets you smash two goals in the same year.
NUTRITION
FOCUS ON PROTEIN
Whether you’re trying to add muscle or drop fat, your diet should be built around protein. So lead your year with a goal for daily protein intake. Consuming one pound of protein per pound of goal bodyweight is always a great start – and it’ll help fill you up before you can over-consume other foods, too. Another bonus of this goal: It’s about what you’re consuming instead of what you’re reducing, which can feel liberating in a world that constantly has you cutting out foods and calories.
AVOID THE UNDEREATING TRAP
Most weight loss goals start by getting you in a calorie deficit. And yes, you may have to cut some calories. But don’t cut too many, because that’ll wreck your performance, mood, and muscle-building potential. Instead, cut 250-500 calories maximum from your diet. This will insure that you still feel strong and have energy to get through your day (and your workouts!)
You don’t need this to be complicated, either. To cut those calories, track your food for an entire week to insure you’re eating enough. Then remove 250-500 calories from each day. Stick with that for a month or so, then re-evaluate. Most people underestimate their needs when trying to lean out. Don’t fall for that.