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10 Tips to stay consistent with your fitness goals

 

 

 

1. Find your why 

It’s important to find your why. If you don’t see the benefits of your goals, you probably don’t reach them. To find your motivation and see the benefits, it will give you the energy to keep going and to stay consistent.

 

 

2. Get to know yourself

Knowing yourself is important when it comes to your goals and to succeed them. It helps you set realistic and achievable goals. By understanding your energy levels (and when they increase), preferred workout times, preferred exercises, motivation sources, and prefference in working out alone or with a gymbuddy, you can tailor your fitness routine to suit your individual needs and preferences. This self-awareness allows you to create a workout plan that is enjoyable, sustainable, and aligned with your personal goals, increasing the likelihood of staying consistent and motivated in your fitness journey.

 

3. Search for workouts/sports you enjoy

After knowing why you are doing it and who you are, it is important to find out what you enjoy doing. The best tip for consistency is motivation. If you go to a sport or gym with a negative feeling because you really don't want to be there, and I'm not talking about days when you don't feel like it, but really because you don't like it, then in my opinion you have no business being there. Look for physical activities that you do enjoy, whether it's walking, running, a certain sport, the gym. By enjoying what you do, it will also be much easier to go (even if you have no motivation that day).

 

Now, for example, you have chosen to go to the gym and have set certain goals, but you have chosen exercises that you don't really like to do. Fortunately, every muscle group or form of workout has different ways of performing them. Look for ways that you find pleasant: Do you want to increase your endurance but don't want to run on the treadmill? Look for another cardio machine that you enjoy more and that you know you can keep up with. Do you want to train your arms or legs, search for exercises that match this muscle group and choose the one you want to do. Is it the case that you really don't like doing hip thrusts, but it has to be in your training schedule? There are several ways to perform a hip thrust, with a barbell, a dumbbell, or some gyms also have a hip thrust machine. Choose the most bearable one. There is also a lot of flexibility in this, so you can make it more enjoyable for yourself and still train your muscles properly.

 

4. Set up an plan

After you know which exercises do and do not work for you, it is important to create a training schedule. By making a plan and following a schedule, you can hold yourself accountable and remind yourself why you started. This way you stay focused on your goals and is it easier to remain consistent.

It is important to set realistic goals and create a schedule to achieve these goals. By doing this, you can hold yourself accountable for your actions and remind yourself why you started. It can also help to celebrate small victories and reward yourself for the progress you make. This way you stay motivated and can continue to work towards achieving your goals.

 

5. Find a routine that works for you

Everyone is different and it may take some time to find the right routine. Experiment with different types of workouts and schedules and discover what works best for you. Having a routine is important to remain consistent and achieve your goals. It can sometimes be difficult to know where to start, but the most important thing is to keep experimenting until you find something that works for you. For example, some people like to exercise in the morning while others prefer to exercise in the evening. It can also help to have a workout partner to motivate and hold each other accountable. Don't be afraid to experiment and try out different workouts and schedules until you find the perfect routine that fits your lifestyle and goals.

 

Another important aspect of having a routine is to set realistic goals. It is important to have goals that are achievable and that give you motivation to keep going. Start with small steps and build from there. It can also help to track your progress so you can see how far you have come and what you still need to do to achieve your goals. Don't forget to reward yourself for your hard work and accomplishments, this will keep you motivated and make you enjoy your new routine and healthy lifestyle even more.

 

6. Progress over perfection

It is important to remember that it's not about perfection, but progress. Be proud of the small steps you take and remember that consistency will eventually lead to success. It's easy to forget that success doesn't come overnight. It takes hard work, dedication and above all, time. Often we look at others and compare ourselves to them, but it's important to remember that everyone has their own path and making progress at your own pace is what's important. Even if you sometimes feel like you're not making progress, keep going and be proud of every small step you take. Eventually, you'll realize that you've come further than you ever thought possible. It's easy to get discouraged if you're not making big strides right away. But it's important to remember that every little step in the right direction counts. Be proud of yourself for every small victory and use it as motivation to keep going. It can be difficult to stay consistent at times, but know that it will definitely be worth it when you finally reach your goal. So, remember that the process is just as important as the end result and keep working on your progress, step by step.

 

7. Celebrate small wins

Whatever your goals are with the gym or other sports you do, whether it's building muscle, losing weight, increasing endurance, or anything else, this takes time. For many people, this can be demotivating which ultimately causes you to give up on your goals and lose your consistency, which is of course very unfortunate. To counteract this, it is important to celebrate the small victories.

 

This can be as easy as you went to the gym once this week or maybe three times. Even if this was not the number you wanted, you went and you can't change that. To sit in a negative mood about what you didn't do this week only gives yourself a bad self-worth which can work negatively. You may be proud that you went this week and if you are not completely satisfied with that, which is possible and certainly not wrong, then you have the following week to do better.

 

An other example is that you have absolutely no energy to go to the gym, but you are there anyway. Your amount of energy can affect your performance that you may lift less weights than you are used to or that your routine that you normally do does not work or finish. Which is of course very logical and does not mean that your progress has gone backwards. Instead of sitting in a negative mood that you didn't do what you wanted, it's already an achievement that you went despite having no energy. To stay consistent, it is important that you maintain the rhythm. This does not mean that you have to give the same amount every day if that doesn't fit. This means that you are there and that you continue to show up and whether this is ultimately only with 1 exercise, all exercises with a lower weight or still your normal routine. It's about the fact that you've been there and for your muscles, you've given 100% of what was in there that day.

 

The last example is that you feel so bad mentally or physically that you really can't bring yourself to go the gym today. Instead, you take care of yourself, rest, do something fun alone or with friends or go for a nice walk outside. This is also something to celebrate because it means that you are listening to your body and giving yourself the rest you need.

 

By giving yourself a positive mindset, achieving your goals becomes much easier and so does staying consistent. It's a process of standing back up after every fall. But setbacks are a natural part of the process. Instead, try to focus on what you have achieved and how you can continue to grow and improve. It can also help to have a supportive network of friends and family to help you when you're struggling. Remember that achieving goals is not a sprint, but rather a marathon. With hard work, dedication and a positive attitude, you can ultimately achieve your goals and stay consistent.

 

 

8. Get enough sleep

Sleep is one of the most essential things for your physical and mental well-being. It plays a crucial role in supporting your overall health and is especially important for your fitness goals.

 

When it comes to fitness, sleep is important for several reasons. Firstly, it affects your energy levels. Getting enough sleep ensures that you have the energy and stamina to perform your workouts effectively and push yourself to reach your fitness goals. On the other hand, lack of sleep can lead to fatigue, decreased motivation, and reduced physical performance, making it harder to stay consistent with your fitness routine.

 

In addition, sleep plays a key role in muscle recovery and repair. During sleep, your body releases growth hormone, which helps repair damaged tissues and build stronger muscles. This is particularly important if you engage in strength training or intense workouts, as it allows your muscles to recover and grow, what can make it difficult to stay consistent in your routine. 

 

Furthermore, sleep is closely linked to your body's metabolism and weight management. When you don't get enough sleep, it can disrupt the balance of hormones that regulate hunger and fullness, leading to increased cravings for unhealthy foods and a higher risk of overeating. Lack of sleep can also affect your body's ability to process and metabolize carbohydrates, which can impact your energy levels and potentially hinder your progress in achieving your fitness goals and of being consistant. 

 

Moreover, sleep plays a significant role in mental well-being and cognitive function. It helps improve focus, concentration, and decision-making abilities, which are all important for staying motivated and making healthy choices related to your fitness routine. On the other hand, sleep deprivation can impair cognitive function, increase stress levels, and negatively impact mood, making it harder to stay consistent with your fitness goals.

 

Lastly, sleep is important for overall recovery and immune function. During sleep, your body repairs and strengthens the immune system, which is crucial for staying healthy and preventing illness or injuries that could disrupt consistenty in your fitness routine.

 

9. Fuel yourself

Fueling yourself while training for your fitness goals is important for several reasons:

 

First for your sustained Energy Levels: Eating regularly and consuming balanced meals and snacks throughout the day helps maintain stable blood sugar levels and provides a steady source of energy. This can prevent energy crashes, fatigue, and sluggishness during workouts, allowing you to stay consistent and perform at your best.

 

Second for your Performance: Providing your body with the right nutrients, such as carbohydrates, proteins, and fats, ensures that you have enough energy to perform your workouts effectively. Proper fueling can enhance your endurance, strength, and overall athletic performance, allowing you to push harder and make progress towards your fitness goals.

 

Last for your Recovery and Muscle Growth: Consuming an adequate amount of protein after your workouts helps with muscle recovery and growth. Protein provides essential amino acids that repair and rebuild muscle tissue, helping you recover faster from intense training sessions and promoting muscle growth.

 

 

10. Discipline over motivation

It's easy to be motivated when you start and when you're really excited, but the real challenge is to stay consistent. Discipline helps you persevere, even when you don't feel like going.

 

Discipline is not something you can develop overnight. It takes time and effort to create a discipline that you can rely on. It all starts with small steps and building habits that help you reach your goals. It can help to create a routine and stick to it, or to find a training partner who holds you accountable. Don't forget to enjoy the journey and be proud of yourself for every small progress you make. With discipline, you'll find that you can not only stay consistent in your workouts, but also in other aspects of your life.