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Setting a fitness goal is just the start. Sticking to it requires a battle strategy
Did you spend the weekend wondering how we are already in March and that tyre you'd vowed to lose during the new year only seems to have grown bigger? Well, you're not alone and it's not a good thing. Most of us have fitness goals that we want to achieve (we really do), but aren't able to because we don't factor in actually planning and working towards the goal (after all, running 5 km every morning does mean waking up an hour earlier, which means sleeping an hour earlier and so on).
But don't lose heart. There's a way out of this vicious circle, just read on.
Step 1: Write it down
What do you want to do? Lose weight, lose inches or just be able to climb five flights of stairs without feeling out of breath? Whatever it is, put it down on paper and keep it in your line of vision (either on the fridge, cupboard or work desk). Remember to also chart your progress. As you inch closer to your goal. It will keep you motivated.
Step 2: Run the obstacle course
Have you thought about why you never ended up sticking to your last running regime? Probably because you wanted to do it at 5 am, when you have never woken up before 6. Your body isn't going to suddenly start waking up at a different hour, especially if it foresees a gruelling workout ahead. Squeeze your workout within your working day — if morning isn't possible, you can walk/run after you return in the evening. Instead of hitting the promenade which might not seem very inviting after certain hours, walk for an hour within around your housing complex. Figure out what's holding you back and how you can work around it. Do the same with your diet. Switching from butter naans and chicken to soups and salads overnight will only leave you craving for a midnight snack.
Step 3: Get a partner
There's nothing better than company to keep you on your toes. But choose the right one. Someone who will wake you up when you want to hit the snooze button, someone who will encourage you to push yourself harder and someone who you feel slightly competitive with. Your partner, if you can't afford a personal trainer, should enjoy the same kind of workouts. No point pairing up with a gym rat if you prefer a run under the sun.
Step 4: Set weekly targets
No one went from couch to 5K in a day. While your own goal may be to lose 10 kg, figure how much you can achieve in a week. It could be just 500 gm, but hey, that's something too.
Once you are well on your way to losing the 10 kg don't make life tough for yourself by adding more goals to the programme — Deepika's waist or Ranveer's torso. Focus on one thing alone. When you have lost the weight and maintained it for a good six months, up your ante.
Step 5: Be flexible
You couldn't hit the gym today — your gym tee shirt which you washed last night has still not dried. What will you wear? Or perhaps the less frivolous, you missed your gym hour, now what? Hit the road. Go for a walk. If there's no time for a sustained onehour workout. Give yourself six 10-min breaks through the day for push-ups, stretches and crunches. All you have to do is miss your coffee and gossip break.
Step 6: Change routine
The same routine, like the same meal, can get boring. Even if it's pizza or cupcakes. Factor in the boredom. You will feel it someday. Every week or so, change your workout session — either a change in the route or a variation in the workout. Carry a skipping rope and do a few jumps in between two rounds of walking. If you have access to a pool, ditch the gym for the water. Even a change in your workout playlist could motivate you.
Step 7: Rest
Every one needs a day of rest. You do too. Factor that in. If you fear you will lose momentum, go for a lighter workout — say a stroll or a slow swim or a game of tennis/badminton/ squash with your workout partner. It will refresh your mind and get you back on the run.
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