Tag Archives: goals

How to Start a Gym Program and Stick to It

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We have all looked at the mirror at one time in our lives and decided that we wanted to have a better and healthier body. So we start a gym program but after a couple of weeks or months we get tired of it and stop. It takes a lot of determination and a complete overhaul of your way of thinking to be successful. Here are some tips on how to stick to your gym program.

Change your mindset. No amount of diet or exercise will help if you keep thinking of yourself as a victim of circumstances or genetics.  Change your reason for going on a diet or hitting a gym. Instead of trying to lose weight because you need to fit in a particular dress, stick to your gym program because you believe that it’s your responsibility to keep your body in tiptop shape.

Choose a realistic program. Do some research on what programs are best for your health goals. Hire a personal trainer if you can. A personal trainer can keep you motivated and can provide you with a good program that’s tailored to your needs. But if you can’t afford one, make sure you have a comprehensive talk with an excellent gym instructor on what you should be doing to achieve your goals.

Integrate your program into your life. You’ll be more successful in sticking to your gym program if you don’t have to think about doing it every day. Make it a part of your daily schedule. Work out on the same times and days. Prepare your gym clothes and equipment before going to bed. Repetition will soon turn this into a healthy habit.

Don’t forget to have fun. Choose activities that you enjoy and vary your routine to keep things from being boring. Try out the different activities in your neighbourhood or go for something completely different. Enroll in dance classes or train for a marathon. The more fun you have, the more likely you’ll stick to your program.

Work on your diet. Don’t forget that your diet can make or break your health goals. Brush up on your nutrition basics and don’t just jump on the latest diet craze. Make small changes in your diet so you won’t be overwhelmed.

List down your health goals. Making a list of your goals will give you something concrete to focus on. Write it down on paper or take advantage of online goal setting websites. Most goal setting sites can keep track of your progress and show you how far you have come. It can also provide you with the support and motivation that you need through its online community.

Instead of starting a new gym program every year, change your mindset and make going to the gym a regular and integral part of your life. Pushing forward even through the pain and stress will leave you feeling better and create a newer, healthier and happier you in the long run.

Tips to Form a Habit

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It is a fact that you are your habit. Some habits are conducive to success while others are reasons for failure. A habit is a behavior that people do unconsciously for it has become a part of their persona. Forming a habit is done through constant repetition which closely links the stimulus to the response.

Habits begin during your formative years by observing people around you. As you interact closely with your parents, they become your role model. Physical habits are formed easily. Others are due to your kind of personality, experience and education.

A physiological explanation of habits is as follows: To respond to a stimulus, the brain sends an order to the body through the various nerve cells. If such actions or thoughts are done again and again, neural pathways are created and the more often the repetition, the stronger the connection becomes as it also widens the pathway. Due to constant repetition, the biochemical resistance to particular actions and thoughts are weakened. Brains are susceptible to form new habits as it easily builds and recognizes neural patterns. It is like repainting an area with several coatings which makes the painting difficult to remove; same way for the neural patterns. It follows that the longer the habit, the more difficult to eradicate.

Form only good habits and break the bad ones using these tips:

  1. Have strong determination in eliminating bad behaviours and forming good ones. Mentally focus on how damaging they can be for you or the benefits of good habits.
  2. List down the benefits of good habits. Be committed to breaking bad habits or forming a good one. You alone can do this and no one else can do it for you. Every time you fail, stand up and move on.
  3. Focus on attaining your goal. Is it good health? (stop smoking); is it losing weight? (exercise and follow your diet). Give yourself a treat for success. Create visual awareness by writing your goal down and post these notes around your house. If you want to lose weight, stick a picture of a girl with a marvellous figure at the door of your fridge
  4. Habits are not changed overnight. Walk slowly but surely towards your goal. But be consistent in whatever you have to do. For example, there are days when you feel lazy to exercise; well, you can go jogging with friends, swimming or even dancing. Variety can lessen the boredom; use your ingenuity!
  5. Get a support group; good friends are your cheerleaders to motivate achieving your goal.
  6. Achieving success is not the end; you have to strive continuously to better your lifestyle.

The goal of forming a habit; good ones at that and getting rid of bad ones is not easy. The good news is that you can use a goal setting website that can help you keep focus on your goal.