It’s 2022 and with it brings resolutions to get fit. This article will give you 20 quick fitness tips for 2022 so you can start on your way to a new healthier lifestyle!
Setting your Goals for the Year
Goals should be specific and realistic. If the goal is too vague, it will cause you to fall off track easily while achieving a more difficult than necessary task can become overwhelming very quickly.
For example stating “I am going to workout more” is not specific enough and will be hard to gauge. On the other side, setting the goal of working out 6x weekly seems overwhelming.
The happy medium is starting with 1 session every other day or even adding in some exercise during busy workdays where time allows. Age is also relative – there are special fitness plans for over 40’s.
Workout listening to music
An amazing training playlist can really set the tone for your workout. Choose slower songs for your warm-up, but use high energy tracks in order to really push through those last few reps!
Get New Gear
Evaluating your workout gear is a great way to start the new year. Maybe now’s the time that you should invest in some more appropriate clothing, sneakers for different types of weather or even upgrading what equipment can help make workouts easier such as gym flooring and free weights. Also, usually the month of January has the best sale of the year for workout equipment and fitness clothing.
Working out with friends
Having someone else to hold you accountable for your workouts can be a big help. You are more likely to skip that workout if it’s just you at the gym! Having someone by your side working towards similar goals will also push you further than ever before, so why not ask some of your friends or family members if they would like to begin working out with you in the new year?
Whether you’re trying to lose weight, tone up or build muscle strength; resistance training for women and men is the most effective way of achieving that goal. It has been proven time and again in research studies that having a regular strength-training regimen will not only improve your overall health but help you achieve your fitness goals faster than anything else out there.
One of the most important things in achieving your goals is consistency! It’s easy to get excited about beginning a new workout plan, but it takes time for muscles and bodies to adapt so you need to stick with it if you want results! Whether this means committing yourself every day or just twice per week, any amount of consistency will be beneficial.
Don’t Skip the Warm-Up!
Yes, you have a busy day ahead and know that your workout is going to wear you out even more, but skipping warm up sets or not taking enough time during your rest periods could lead to injury. It’s important to take the time in order to properly prepare your body for the rigorous workout ahead.
Keep it Simple
There are so many complicated routines out there, but sometimes simple is better! You don’t need to get wrapped up in fancy weight lifting techniques or cardio moves that you see on TV. Instead of getting caught up trying something new every time you go to the gym just stick with a simple routine and really focus on intensity.
Getting to the Gym
If you have a hard time getting motivated or just don’t have much free time, going for a walk outside in your neighborhood is an easy way to get some extra activity into your day! Even if it’s just 15 minutes of walking around before dinner every night, that’s still an extra 30 minutes of activity each week which is a great way to start working towards your goal.
Work on Improving your Posture
In order to get the best results from your workout, it’s important that you maintain a good posture. A bad postural habit can lead not only in less gains but also more injuries! Good Posture refers to being mindful of how we stand while working out and ensuring our spine remains in its natural curves which will help us achieve maximum effectiveness with each move.
If you’ve never been to the gym before or maybe haven’t worked out in a while, don’t set yourself up for failure by attempting something too intense. It’s important to be realistic when it comes to setting goals and understanding your current abilities will help ensure that you stay healthy throughout this process! We recommend starting with a lower intensity workout and gradually building up as you progress. If you are trying to pack on muscle – using dedicated muscle building supplements like LigaBulk can really speed up your gains.
Drink Plenty of Water
It’s no secret that staying hydrated is key to a good health, especially when working out! Not only does water help keep our bodies functioning properly but it can also help us feel fuller throughout the day which will make sticking to your nutrition goals easier. Be sure to aim for around half your body weight in ounces of water each day and drink before, during and after you workout. One way to make sure you keep hydrated throughout the day is to keep a refillable bottle at all time. If you make it easy to drink, you will drink more.
Make Sure to Move Everyday
We know that it can be hard to find extra time in the day, but taking a quick walk or doing some household chores will help you get more movement into your daily routine. Even if this means waking up an hour earlier than usual and getting outside for a morning walk before work, any amount of movement is beneficial! It’s also important to remember to take breaks throughout the day to move around and stretch.
Don’t Forget to Stretch
We know that you’re probably pretty sore after this workout, but stretching out your muscles is crucial to letting them recover properly! Stretching also helps increase the range of motion in our joints which can help prevent injuries. When stretching hold each pose for about 20-30 seconds and make sure not to bounce during any stretch as it could lead to a muscle tear.
You can also try foam rolling to help reduce soreness and increase blood flow to the muscles! Just make sure not to roll directly over any tender spots or injuries as it could cause more pain in that area. Don’t forget, if you’re feeling very tired after your workout just take a short rest break before starting any stretches.
Try HIIT training
HIIT or High Intensity Interval Training is a great way to get in shape quickly. This involves quick, intense bursts of activity followed by short rest periods which helps increase our heart rate and burn more calories! You can also do HIIT training anywhere without any equipment at all so it’s easy to fit into your daily schedule no matter what.
Track your Progress
It can be really helpful to track your progress throughout this journey. Not only does it help keep you motivated but it also allows you to see how far you’ve come and what areas still need improvement. There are many different ways to track your progress, whether it’s through a fitness app, journal or simply taking pictures throughout your journey.
Take your workout outdoor
Spending more time outside can help you improve your mood and energy levels as well as provide a refreshing change of pace from the gym. Try doing some outdoor workouts, such as going for a hike or taking a yoga class in the park before work. Not only will this help look on our fitness journey but it also helps reduce stress so it’s a win-win!
Get Enough Sleep
This one is probably the most important, especially if you’re trying to get in shape. A lack of sleep can not only lead to fatigue and decreased energy levels but it can also make it harder for us to lose weight or maintain our current weight. Aim for at least eight hours of sleep each night and try to stick to a regular sleep schedule as much as possible.
Use Proper Form
This one is especially important when doing weighted exercises.Using proper form helps protect our joints from unnecessary stress and also ensures that we’re getting the most out of each exercise. When lifting weights, be sure to keep your core engaged, back straight and move slowly and deliberately. If you’re not sure how to do an exercise properly, be sure to ask a trainer at the gym for help.
Eat Enough Protein
In order to see results, it’s important that we’re providing our muscles with enough protein to rebuild and recover. Try eating about 0.36 grams of protein per pound of lean body mass each day to see results over time. Protein can be found in many different foods including eggs, beans and lentils as well as peanut butter, yogurt and nuts!
Try Natural Supplements
There used to be a time where diet supplements were frowned upon – not anymore. Some the best OTC diet supplements are completely natural and have clinical proof of efficacy. They are also not prone to cause side effects
We hope these 20 tips to start your fitness journey in 2022 help you become an healthier version of yourself. Since covid hit, trying to keep fit has been very hard. Access to gym has been restricted and mingling with a group of people has been virtually impossible. Just remember to take things one day at a time, focus on your own progress and don’t compare yourself to anyone else. We’re all different and that’s what makes this journey so unique!