A Fool Proof Resolutions Plan
Now that the dust is settling it’s the time of year when we revisit our New Years resolutions, but you may be looking for a plan to help you make an exceptional break-through this time around so here is the checklist which will prevent you from getting overwhelmed and help you reduce that extra weight around you’ve been carrying around lately.
The first step we’re going to look at is making sure your motivation is in check and create a plan that is sustainable for you not only for the next month but for the next year ahead. Then we’re going to look at your top workout questions and revisit the essentials your gym should provide in order for you to get the best results. Ready? Let’s go!
Weight Loss and Training Motivation
Hopefully you are reading this article because you are quite motivated to get your weight loss plan in order and make it stick this year. So I’ll give you a simple exercise to run through which will shed some light on what to do keep it in check.
Take a piece of paper out right now and write down the top 5 reasons you keep getting off track with your motivation when it comes to working out and eating healthy. Did you do it? Seriously, take a few minutes and do this right now before you read ahead.
Ok, now you are being honest with yourself and you’ve put on paper what has held you back in the past. Now write down 2 or 3 solutions to each road block. Save this paper, put it somewhere safe. Next time you notice your motivation starts to waiver look back at this paper and see if you could have prevented those things that tripped you up or if they were not what you originally thought.
This is a very simple exercise and those of you who actually do this are 150% more likely to succeed than those of you who were lazy! I have also written extensively on the SMART approach to motivation, check out this article – Weight Loss Motivation Tips: Advanced if you are determined to take it to the next level.
Your Top Workout Questions How long should I stay on one workout routine?
Ideally you don’t want to do the same workout for longer than 6 weeks because your body has the incredible ability to adapt to the stresses you put on it. Check out the workouts & training section of the site for hundreds of ideas on workouts you can do both at the gym and at home.
This means you really shouldn’t have any excuse in doing the same workout over and over again until it bores you to death, plus you’ll get the added advantage of seeing your results really show.
How much weight should I be using?
The weight you use really depends on your training goals. Your final repetition of the exercise should be almost impossible to complete, but how many repetitions should you do? If you’re going for weight loss and increasing definition then you will want to aim for 10-12 reps for men and 14-16 reps for women.
If your goal is to increase muscle mass then you will want to aim for 4-6 reps for men and 8-10 reps for women.
What the quickest way to lose fat?
Everyone wants a quick solution to fat loss, that is an obvious no-brainer. The answer is a little more complicated than it seems but if I were to devise a plan for you then I would include 3 days a week of a mix of high intensity cardio and interval training along with a 4-5 day weight training routine.
Additionally those of you who want to push it even further, you may want to try some thermogenic supplements which will boost your metabolism such as Women’s Fat Loss Stack / Men’s Fat Loss Stack and/or preworkout energy enhancers such as Essential Amino Energy. I’m sure you have many more questions, check out my popular article Workout Routines: Your Top 10 Questions Answered.
What Should I Expect Out of My Gym Membership? If your gym doesn’t seem to have the equipment you need or is simply lacking the positive energy to keep you going back then there is no time better than now to look for a new gym. Depending on the city and the amenities of the gym you should expect to pay about $30-$85 per month for your gym membership.
For some this seems like it may be quite a lot to add to your monthly spend, but if you factor in the massive health benefits I honestly believe this is an incredible deal and one thing that hasn’t really changed in price for almost 15 years! If you compare this to having a latte at $4 a day then I think you’ll see what I mean!
Now what should you look out for in the gym that you should come to enjoy visiting? Start off by seeing if the busiest time at the gym is the only time during the day that you can go. Usually this is around 5-7pm and sometimes from 6:30-8am. Is it too busy that the cardio machines that you want to use are all being used?Or there are no free benches all the time? I’d look for another gym if this is the case (I should state one exception – the month of January is always the busiest in any gym, usually you will see a huge difference in the number who frequent the gym by March/April!).
Secondly, you should be looking for a gym that has high quality equipment that they have invested in maintaining at tip-top shape. Cardio machines especially break down very frequently, so if your gym has more machines broken down than it has in working condition this is a huge red flag.
What about the benches and dumbbells? Are they relatively new and cleaned frequently so that they don’t give you metal splinters or give you the hebeegeebees?
Lastly, and what some may actually say is the most important factor in choosing the gym is the energy! Are people respectful of your space and of using the equipment so that they don’t take up several machines at the same time? Are people there to work out or speak on their mobile phones and take up space? Can you picture yourself friends with anyone there and do the say hi after they have seen you several times? It might not seem to matter to you, but this is one time during the day that is “your time” and I think it means a lot to be in an environment which is friendly and respectful of you and your time.
After all, you will find if the gym has a good energy that works for you, you will keep going back and your motivation will be able to sustain at a high level.
New Years Resolutions to Weight Loss: Conclusion
Wow, this became quite the lengthy article, but I hope you find this information very helpful to you and allow you to keep to your new years resolution.
I’d like to follow up this article with another that goes more in depth into your workout and nutrition plan as well as looking at supplements and other supportive material so please stay tuned to that!
Have any questions about any of this? Please leave me a comment below, I’d love to hear it!