The statistics are dismal, but with a few quick tips, you can be successful. It's not all about strengthening your resolve - the biggest improvement is made by shifting your focus. Here's how you'll be do it right this year.
1. Set Your Goals Wisely
Most people trip up right out of the gate, and understandably so, because goal-setting is a fickle game. Luckily, a few pointers can get you off and running in the right direction.
- Be open and honest with yourself about what your goals actually are. Striving for six-pack abs may not seem virtuous or valiant, but the heart wants what it wants.
- Be specific and quantify success when possible. Increasing how much weight you can lift is a very good type of goal, but it's important to be specific. Bad goal: "I will squat heavy." Good goal: "I will squat 400lbs by July 1st." This helps you formulate a useful plan and let's you know when you're done (so you can celebrate!).
- Pick reasonable goals and/or be open to the fact that it may take longer than you thought to achieve what you'd like to. Many people give up because they don't see their results fast enough. Preparing yourself for the possibility that it may take a while can proven this.
- Write them down - on paper. Put them where you will see them often. Tell everyone you know what your goals are, so you'll feel accountable to them. Hell, put your goals on Facebook so random half-friends will inquire whether you were successful next year at a party.
2. Set a Plan to Achieve Your Goals
Just about any plan will work (at least for a while for most people). "Mine is best though, of course." -Everyone
- Be reasonable and honest with yourself about how much time/energy you will actually to commit to this. The critical error many resolvers make here is borne out of exuberance and excitement. This is where "I will lose 10lbs of fat by April" turns into "I will hit the treadmill for two hours every night!". I realize you are raring to go, but don't make plans you will not be able to stick with all the way through to your goal.
- Again, be specific with your plans. This will make it very clear to you whether you are following your plan. Failure will not be so easily hand-waved away when your plan is crystal clear, black and white. Plans like "I will not drink any soda" and "I will lift weights on Monday, Wednesday, and Friday evenings at 5pm" are good examples. Something like "I will drink less soda" or "I will work out three times per week" are not good.
- Make a good plan. This part requires the most work, but fortunately, is probably the least important for beginners. Obviously, I spend a lot of time reading and thinking about optimal diet and exercise, so I have some ideas for you. I'll list some basic recommendations for common goals at the end of this post. This course is the best option if you're a man with fitness goals, but most beginners can make progress on any half-decent plan so long as they stick with it. So don't get all "paralysis by analysis" at this stage.
3. Actually Do It.
This one seems obvious (and it is). So there is no excuse for messing it up at this point. None.
Common Goal Types and What to Do
1. If Your New Year's Resolution is Fat Loss
Nutrition is your best friend.
The single biggest improvement you can make is to start eating Real Food (and stop eating Fake Food).
Make a conscious commitment to only eat natural, whole foods until Valentine's Day.
If it's made by nature (and it's not poisonous), go ahead and eat it. If it's made by people, give it a pass. This means meat, eggs, vegetables, and fruit are good - cereals, junk food, bread, pasta, and soda are bad.
2. If Your New Year's Resolution is Muscle Gain
Lift HEAVY stuff and EAT A LOT. You'll get the best results eating Real Food, but you can gain some muscle eating just about anything. Go high-protein (1g/day/lb of body weight) and eat most of your calories post-workout to maximize returns.
I recommend a Reverse Pyramid Training Protocol with three workouts per week. Focus on the deadlift, the back squat, the bench press, and weighted chin-ups.
If you're a beginner you can get away with just about any silliness for a while, but more advanced lifters will need to plan smarter.
3. If Your New Year's Resolution is Improved Health
Eat Real Food. That's the single biggest improvement you can make.
Start walking a mile or two per day. After dinner is great, and can be fun for the whole family.
Also look to sleep for 8-10 hours every night, and explore the possibility of meditation.
Motivation for New Year's Resolution Success
It's said that if you're not improving, you may as well be dead. By making a New Year's Resolution, even a small one (and following through), you're improving. You're also proving to yourself that you can do it - a big psychological benefit.
Get Going!
Set a smart goal, make a plan, and start on January 1st. By Valentine's Day, you'll have lost fat and improved your health!