3 Things You Need to Get Fit in 2021 & 3 You Don’t
Photo by Kelly Sikkema on Unsplash
So, you’ve made some New Year’s resolution and they include getting fit. Welcome to the club! Prioritizing your fitness is one of the best decisions you will ever make. Setting goals is the first step to enjoying an active, healthy life and there’s no better time to do so than the turn of a new year. To set you off on the right path, World Gym created this simple guide to the top three things you need to do — and the three things you don’t — to get fit in 2021.
3 things you need to do to get fit in 2021
Make 2021 the year you run toward your goals — the right way.
- Make a plan or hire a personal trainer
Following a periodized workout program is the best thing you can do for your fitness. Without one, you’ll be spinning your wheels all year long, not knowing what’s working and what isn’t. Not to mention, working out with no plan sets you up for overtraining, which can put you on the bench and derail your progress. If you’re not sure where to start, a World Gym personal trainer can create a custom, periodized training plan based on your fitness goals.
- Get disciplined and stay that way
You might feel motivated to work out in 2021, but motivation doesn’t last. Always practice discipline over motivation. Discipline is what gets you through the hard days — the fittest people exhibit a level of discipline that gets them to the gym when they’re tired, stressed, or otherwise down. That same quality tells them when it’s best to press the brakes and rest, even if all they want to do is throw down in the weight room.
- Focus on the basics
Lift often with good technique. Do cardio a few times per week. Eat lots of fruits, vegetables, whole grains, lean protein, and healthy fats. Limit sugar, alcohol, and highly processed foods. Get plenty of sleep. Drink tons of water. It really is this simple — don’t overcomplicate things! The basics will get you farther than you think.
3 things you don’t need to do
You don’t need much to get fit or healthy: the basics and some pro help will go a long way.
- Don’t spend hundreds on fancy workout devices
You don’t need a Theragun, NormaTec or an at-home infrared sauna. You don’t need a MIRROR or a Tonal setup. You can get results just as good, if not better, by going to the gym and recovering with mobility work. Save your money and focus on the tried-and-true tactics known to build muscle and improve health: lift weights, hydrate, eat well, sleep enough, and stretch often.
- Don’t deprive yourself of food
For many, the New Year means it’s time to lose weight. Remember that calorie deprivation won’t support your fitness goals. If you don’t eat enough, you won’t build muscle and you’ll lack energy for workouts. If your main goal is to lose weight, keep your calorie deficit small to encourage sustained results and avoid yo-yo weight cycling.
- Don’t take a whole stack of supplements
Again, don’t overcomplicate. Supplements have their place, but you should fulfill most of your nutrient needs through real food. Besides, only a few supplements are actually proven to provide significant and consistent benefits — if you take any supplements, make them whey protein and creatine, two of the most studied supplements with proven benefits.
Need help with your New Year’s resolutions? Stop by a World Gym near you and see how we can help.
Links for more information
- Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods
- Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
- An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
- Recovery from Exercise: Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling
- The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement
- Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis