12 Fit Tips For The New Year

12 Fit Tips For The New Year

Tips To Help You Reach Your New Year's Fitness Goals

Happy New Year!  Hey it's Dean your Wellness Coach. You can turn your New Year's resolutions into reality with these 12 Fit Tips. Whether you're trying to lose fat, build muscle, or eat clean, this post is for you.

  1. Eat Clean (Real Food)

Most of you now know that over 70% of your fitness results comes from nutrition. Food is what fuels your body to achieve your goals, and without 'real food' nutrition, you’re goals will never be achieved. Eating clean consists of lean proteins, veggies, fruits, some complex carbohydrates, and healthy fats from fish, coconut oil, flax-seeds, and nuts.


  1. Prepare Foods in Advance

Preparing meals in advance gives you the best opportunity to achieve your nutrition goals. Start by preparing enough food so there is plenty of left-overs. I invest a few hours each Sunday to prepare foods for the week. This technique has been a "fitness life-saver".


  1. Eat More Meals

I recommend eating five or six small meals each day. Eating clean food every three hours will stimulate your metabolism to burn more calories. As your day progresses, eat less carbs and smaller serving sizes.


  1. Control Serving Sizes

Portion control is extremely important. You can even use smaller bowls and plates, because research has revealed what we already know - "we fill our plate no matter how large it is." This can cause you to eat over 40% more food per meal if you're not careful.


  1. Build Muscle

Muscle is a "fat furnace". The more muscle you have, the more calories you burn. Train with free weights and focus on compound movements. Try to exercise four to five times each week.


  1. Lift Heavy

Use weights that will bring you to failure each set - between 8 to 12 reps. Remember, muscle respond to 'time under tension' - causing muscle to grow.


  1. Do Cardio

Cardio three days per week for 20 minutes is perfect. High Intensity Interval Training (HiiT) has been found to be the most effective approach to cardiovascular exercise.


  1. Less Rest Between Sets

Most people rest too long between sets. Limit rest period to 30 - 45 seconds between sets, because this will burn more body fat, and help increase your overall endurance.


  1. Focus on Form

When lifting free weights, you put your body through strenuous activity, so it’s important to maintain proper form. By maintaining proper form, you’re guaranteed to activate the muscle groups that you are working and, most important, you’ll stay injury-free


  1. Change It Up

If you want to make progress, you have to change things up. Don't let your body get accustomed to your workout because this leads to adaptation. Muscle confusion: change how heavy you lift, your tempo of an exercise, or engage in a "high rep week" - by lifting 20 to 30 reps for each set... then return to your default lifting routine after the high rep week.


  1. Don't Skip Leg Day

Your legs are the largest muscle group and has the greatest amount of muscle mass. Therefore you will find building muscle in your legs is the quickest way to develop this valuable fat burning tissue.


  1. Drink Up - Hydrate

Try to drink ice cold water first thing in the morning. Studies have shown that you will boost your metabolism by up to 24% for 90 minutes. I recommend drinking up to one gallon of water per day.

Implement these 12 Fit Tips into your new year goals and you will see great results.

- Keep pressing on   -   Dean

C 2018 Dean Rosson    Fit2Win Wellness     www.Fit2WinWellness.com

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