This is a common occurrence during the first few weeks of January. Many people find themselves losing motivation and giving up on their New Year’s resolutions after only one month because they either didn’t set realistic goals or were too hard to hold themselves accountable for tracking progress, but there are some ways you can avoid this!
Workout 3 Days A Week
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When consistency is key for building exercise habits and seeing results, staying motivated can be tough. It’s why an expert recommends setting a smaller goal that you know will stick to like three workouts per week so it becomes easier on your body—and mind!
You’ll need some advance planning though. Make sure there are 12 days ahead of time where all possible (including weekends) where scheduling these sessions won’t conflict with anything else in life or work – call reminders if necessary.
Set Up A Mile Training Plan
This goal is great for someone who’s not in shape and wants to get back on track. Building cardiovascular endurance improves bone, heart & immune health while reducing risk of type 2 diabetes- which means this run won’t just make you healthier but also help others around them stay happy!
A mile may seem daunting at first—but don’t worry because experts suggest focusing initially on shorter distances like ¼ or ½ mi before gradually increasing the distance each week by ⅛ miles (just write down how long your longest streak was). Then record whether or not that particular day was successful.
Switch Up Your Workout
This sounds too easy, but it’s not. You have to really try different workouts every month until you find what works for your body and schedule!
Plus varying the type of exercise will challenge us in ways we haven’t been challenged before so that means more results too right?
Just look around at all these classes available locally–yoga is great if there are any flexibility issues while running has helped me get my lungs back after years spent on bicycle tracks.
Try To Walk 10,000 Steps A Day For A Month
The key to achieving 10,000 steps per day is found in the magic number “7.” That’s right – just like 7 days of food and water for your pet or 4-5 liters inside an airplane prior inspection before takeoff!
The average person takes around 3 miles when they walk so if you’re walking any further than this distance each time then consider yourself lucky.
However make sure not too slow down because even though it may sound tempting sometimes we really do need those breaks from activity…especially on our feet.
Start Doing Push Ups
The best way to increase your upper body strength is by doing push-ups. This simple, classic move engages muscles in the chest as well as shoulders and abs while also arms all at once!
Plus they require no special equipment so you can do them anywhere anytime – even on vacation if need be (just bring water). Try setting yourself a goal for how many total reps/no knees completed after 1 month or 10; whichever comes first.
Rest Is Important
Rest days are important to make sure that your body stays healthy and fit. If you’re feeling really exhausted or sore after a workout, then plan an extra rest day by taking it easy on the weights for now!
The more stressed out our bodies get from life stresses like work deadlines & family issues; they produce cortisol which can wear down even further when combined with all those other milligrams of sweat we’ve been generating throughout each busy week leading up until Friday evening arrives at last – giving us little chance over time (especially if not careful) against this ever-growing list.
Post-Workout Stretching
The National Academy of Sports Medicine recommends spending 25% of your workout recovering, so if you’ve allotted one hour for exercise it’s important to include some stretching in that time.
They recommend doing this by focusing on specific muscles and holding each stretch anywhere from 15-45 seconds depending upon how sore they are after working out specifically targeted those areas with weights or other exercises throughout the day before coming here today!
Plank For 1 Minute Everyday
Planks are a great way to work your entire body and strengthen all the major muscle groups, including those in charge of keeping you standing tall. Core muscles should be strong since they help maintain posture which reduces back pain as well other injuries!
To start off simple 20-30 seconds can do wonders; increase by 5 second intervals after each session or whenever possible until reaching one minute total time holding onto plank position – go ahead even if it’s difficult at first because this exercise takes dedication but reap rewards such muscular definition “Plank”.
Drink 3 Liters Of Water A Day
The daily water intake for someone who is not active or overweight will depend on their diet, body weight and climate.
The general rule-of-thumb is 3 liters (or 15 cups) per day but those recommendations also include fluids you get from food so it’s important to drink at least that much too!
You might think that a big, reusable water bottle is too cumbersome or heavy for everyday use. But I’ve found the best way to stay hydrated while out in public and on-the go? Just keep one filled with fresh H2O by my side at all times – it’ll be there waiting when hunger strikes (or if an accident happens).
Set Up A 5K Race Plan
To get the most out of your 5k training, it’s best to race on a course with others. It will help you feel more confident and keep up an active lifestyle as well!
To ensure that this happens- make sure there are 12 weeks or less until race day; run three times per week (or whatever amount works) at least once in those days/evenings when possible.
Don’t forget about fitness goals like walking too–it can be just what our body needs after running so much without stopping.