Sunday

My Best Fitness Tips For 2019

Here we go, a new year, a new you again. But let get some good ol' tips to not only get you on the right track for 2019 but hopefully keep you an it this time around. Let's get straight to it. Here are 5 of my best fitness tips for you to start out 2019.

5 best fitness tips

  • Get your workout out of the way early.
  • Find a workout partner
  • Nutrition First
  • The 80/20 rule
  • Adherence above all else.

You Should Workout In Morning 

morning workout
Number 1: Get your workout out of the way early. Lotta people supposedly cannot find time to get their booty down to the local gym. 

Now, there are some legitimate excuses, sure but mostly it comes down to working on priorities. If you prioritize exercise, then it's less about finding time for the gym rather learning How to work around your gym schedule.

The best way to do so is to get your workout done earlier in the day. Your energy level is higher and it creates a morning habit that need to be done before anything else. And we all know numbers of benefit of workout in morning.

Now, performance-wise research suggest there might be a very small benefits to workout around mid to late afternoon. But the gym is also packed at this time especially around the new year. Which makes finishing your workout tougher.

In the morning, that's pretty much a non-issue. Gym are mostly empty and clean. So, build that habit get your workout done early and save yourself the headache of a busy gym.

Workout Partner

workout partner
Number 2: Find a friend/workout partner. Human are social creatures for the most part. We find more success in goals when we work alongside a good partner.

In fitness, we have seen research showing that working either with a coach or close friends and family can improve performance and weight loss results as well as help you stay consistent.

This is most likely due to keeping each other accountable not just relying on yourself to stay on track, but to support one another from the desire of quitting. So, get your goals started with a friend , a sibling, a significant other whoever you deem fitting. It will be worth it.


Nutrition Tips

Number 3: Exercise is extremely crucial to overall health fitness and aesthetics. However especially for beginners, nutrition should be dealt with first. 

It dictates everything that has to do with fitness weight loss requires a calorie deficit, where the number of calories you consume is fewer than calories expended over period time.Building muscle requires sufficient protein and all exercises requires sufficient energy provided by the carbs and fat is your food. 

Certainly how you meet your food requirement is of another huge matter, but no doubt if you had to choose between better nutrition or exercise, nutrition should be handled first.

The 80/20 Rule of Diet/Exercise

80/20 rule
Number 4: The 80/20 rule states the "roughly 80% of effects comes from 20% of it's causes". That implies that for fitness the far majority of your results or the 80% will be achieved with the very basics of training and nutrition or the 20%.

And research have indirectly supported this based on all the different types of training and nutrition research, the most significant effects always fall back onto a handful of basics. 

This is important to remember because far too often people get bogged down on the specifies loosing sight of what's truly important. It's also the reason for so much of the bro science you've heard of. 

When it comes to basics, were talking choosing healthiest food, getting sufficient protein and calories have a consistent yet progressive workout plan and work on more compound movements hitting more muscles. In short eat well and workout consistently.

 Things like meal frequencies fasting intervals time under tension and split frequencies although might be important fall second in priority. When you do get the basic down then it's time to apply more of those sophisticated approaches.

Adherence Above All Else

Number 5: How many time have we made a fitness goal only to fall short because for some reason or another, we couldn't stick to the plan. For all of us it is a problem of discipline and motivation.

Understandably it's tough to stay motivated if we don't see the results right away. The mirror sure won't show any difference between today and tomorrow. However we have to exercise patience  getting in shapes take time. 

As we do that we need to create a plan that we can adhere(stick) to and often that's choosing things based on you preferences. Sound simply enough right?

And likely the research does support this simple yet effective approach. Those that choose a diet that they prefer adhere to the diet longer and saw the best results. So, don't pick a diet just because it worked for your friend. It's no guarantee it will work for you. 

Find one where you wouldn't mind eating the recommended foods. Stick to it for a few week see how it feels and change things up if it doesn't work.

Fitness Goal Issue

For exercise adherence might be more of a time issue. Now initially I said to workout early in the day but that certainly won't work for everyone. So, choose the time you know you can stick to.

 Choose a program that fits the amount of days and hours of the day that suits your schedule. And no, not all workout have to be hours long. In fact there is some indication that it can be as short as 15 minutes granted you're only training for strength.

For the most part of you can allocate roughly an hour per day to exercise then that's more than enough if you stick to the basics as we discussed in 80/20 rule. In any case don't overshoot your options. Do what works for you exude some patience along with a hint of discipline.

And that's my five best fitness tips i got for you guys in this new year of 2019/ If you found any of these tips useful then please let me know via comment.


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