Staying on track with your fitness goals

AT the start of each year we vow to do better at everything — money management, time management, and health and fitness.

But often, by the time we hit mid-February, we return to the status quo. However, nothing beats optimism, and this year could be the one for change.

Gisel Harrow, personal trainer at Gymkhana, said many people will aim to start their new year’s resolution seeking fitness or weight loss or both.

“It’s a great idea but only if one is willing to commit to it,” she said.

Harrow said it is important to get clearance from your health care provider before starting any exercise programme. Once cleared, she said you should get yourself weighed, measured, and get your BMI (body mass index) and body fat percentage checked, as it’s important to find out where you are now and where you would like your desired weight and look to be.

“Keep track of what you eat by writing daily logs in a book. You’ll be surprised what that reveals. You’ll be able to make smarter choices and adjustments in your diet,” she said.

Below she explains other ways you can stay on track with your weight loss goals this year.

1. Start a moderate exercise programme

Harrow said this can consist of 45 minutes of exercise three to four times per week.

2. Keep a diet of 1,200 to 1,600 calories

Harrow advised that it is best to make this amount of calories your daily intake using small portion sizes of five to six meals including snacks. In order to see results, you will have to cut your calorie intake and increase your exercise.

3. Set realistic goals

According to Harrow, it makes no sense setting goals you know will be too difficult to attain. While a challenge is good and will increase your limits and output, be careful not to be unrealistic as not meeting such goals may put a damper on your spirit.

4. Keep yourself motivated

In order to do this, the personal trainer suggested downloading your favourite music, hiring a personal trainer, or finding a friend who shares similar interests.

5. Participate in group fitness classes

Motivation is likely to come from sharing company with the same interests.

6. Try making small changes

According to Harrow, each change adds up and will result in greater achievements.

7. Stay focused on set goals

To do this, Harrow said you must block out all distractions and accept even the smallest change as progress for the direction in which you’re heading.