14 realistic fitness goals that are worth to put yourself

We always promised myself that often begin to exercise, improve their shape, stop eating sweets and love your body. But if these objectives are based on a long-term view on how you want to look - for example, to get into the old pair of jeans, get cubes press or to lose 10 kilograms - but not how you should feel themselves during this process, you quickly will feel unmotivated and eventually stop trying.

To rectify the situation is not too difficult - just to learn how to set goals that will bring you a short-term benefit every day. Adhering to the idea of ​​how your body is most comfortable, you start to appreciate it more, and therefore, will give him as much as possible the resources that would have kept him in good shape. Editorial Heroine made guide on realistic fitness goals, which is to adhere to, even those who do not plan to lose weight.

1. Move a little every day

The movement increases your body's energy, improves mood, regulates digestion and improves circulation. Weekends are also important, but a day of rest - not a reason to the whole day lying on the couch and watch the show.

How to do it:

• At least once a week strolling through his quarter.
• Think about that a little dance to your favorite music at home in the evening.

2 have different load levels of

Fitness should not be limited to the fact that every day you have to be sweaty and tired. From time to time should be given to the exercises that you soothe and relax, and do not bring pain in the muscles.

How to do it:

• If it's perfect weather - not to drive themselves to the four walls - go for a walk.
• Rather than go back to your favorite fitness equipment, join a yoga class or do a little exercise at home itself. Paying attention to meditation and proper breathing, and not how many sit-ups you can do at a time.

3. pay more attention to stretching

Regular stretching exercises - the main way to strengthen your muscles, reduce the risk of injury or even relieve tension due to stress. We rarely pay her enough attention and aggravate the situation by the fact that we are conducting a sedentary lifestyle and choose the intensive loads in the room.

How to do it:

• Do stretching exercises part of everyday life. Spend a few minutes in the morning to ensure that restore mobility of the body after sleep, and a few minutes before going to bed - to calm down and regain his breath.
• is the time to stretch during the day, such as during a lunch break.
• Always stretch their muscles after every workout - no exceptions.

4. Every month - a new training

To perform the same set of exercises for a long time - it can not be useful. The body gets used, and therefore cease to be strengthened, and predictability of exercise will lead to the fact that you start to get bored. Lack of interest - something that will affect your desire to do sports, so if you want to constantly get pleasure from exercise - think of how to make it entertaining.

How to do it:

• to change the style of training. If you prefer to exercise power - Purchase a subscription to the dance studio. If you often choose yoga - it makes sense to slightly high-intensity cardio workout.
• Always look for new opportunities for training. Find other classes at your gym - even if it seems to you that this is not what you want, you can still try a new direction at least during the week. If you see the action in a small yoga studio in your area in a day - visit and her.

5. Drink more water

it is imperative that you have not been dehydrated to achieve any fitness goal. Water maintains maximum performance in almost every part of your body, including your muscles. If you will be even a slight dehydration - your muscles will not work properly, and you will be tempted to eat more than you need.

How to do it:

• to drink a glass of water every morning before drinking a cup of coffee or a snack.
• added to the water delicious food - lemon, mint, cucumber and ginger. Not only that, it will increase the intake of nutrients, so more and invigorate you a new taste.
• Purchase bright bottle, which you can wear them. No matter in what form it will - glass, rubber, tumbler with straw or thermos - if only you constantly wanted to take her in hand.
• Put a reminder on your phone with clear definitions of exactly how much you need to drink.

6. Have a partner for joint training

The presence of a partner increases your motivation in respect of training - when you build with someone joint plans, you are much less likely to cancel plans at the last second. Also, if you've got a friend, who will know your purpose - it can regularly remind you that you have to deviate from it.

How to do it:

• If you have long wanted to meet with his girlfriend - go for a walk, and not on gatherings in cafes.
• found in his team colleague, with whom you could use the fitness center before the start of the working day.
• Get to know the people involved in your same time - and find out if they do not need help with training and support in the regular classroom.

7. Understand what should work more

You can spend all day in the gym, but if you do not have a clear understanding of how it should train your body - it does not bring any benefit and may even lead to injury.

How to do it:

• Do not change the weight and number of approaches until until you are sure that your body to handle this load.
• Typically, fitness centers provide one free lesson with a coach. Use this opportunity to work together with a specialist to identify those areas of your body that need more attention.
• Most questions ask your instructor to see if you can perform certain exercises.

8. Go over

Healthy people should do at least 10,000 steps a day - and this figure is extremely difficult to reach those all day sitting at the computer. Our sedentary lifestyle harms the heart condition, muscle and increases anxiety, so you should look for new ways of how not to spend a lot of time walking.

How to do it:

• If you to your destination just a few blocks - give up calling Uber and we will go on foot.
• If your job is too far away from home, go out to one or two stops earlier than necessary, or Park the machine in a different area to walk a little.

9. Monitor progress

Even if you're not a gambler, tracking progress indicators - a good way to stay motivated.

How to do it:

• is used by applications that monitor your heart rate or indicators fitness bracelets.
• Purchase a device that would monitor your performance - from the heart to the number of steps.

10. sleep regularly from 7 to 9 hours

Sleep gives the body time to recover and muscles, as well as retains enough energy for the next workout. More importantly, the lack of sleep will lead to a sharp increase in the level of stress in your body, which keeps unwanted fat and causes many other health complications.

How to do it:

• Go to bed only 5 minutes earlier every night. You do not even notice the difference, but just a couple of weeks you sleep an hour longer than before.
• is used by applications that monitor your REM sleep cycle, so you can check the quality of your sleep and track the average time spent in sleep state.
• Be sure to follow a few evening rituals that help you relax.

11. Conduct training calendar

If you record an important meeting in the calendar - you will not forget about it. Plan even 15-minute sessions, to take full responsibility for them.

How to do it:

• Plan your workouts on your calendar at the beginning of each week, so you did not have the possibility to defend himself, that you will do it tomorrow.
• is recorded in advance in the classroom - and pay for them. Penalty for cancellation - reason enough for you to come in any condition and without delay.

12. Abandon the use of lifts

Climbing stairs is increasing strength, muscle and forms a physically resists damage caused by long sitting in the chair. And it is on them you will be able to catch up with the ones you need 10,000 steps.

How to do it:

• Give yourself a specific promise every time to climb the stairs instead of the elevator.

13. Be grateful every day

The more you believe in yourself, the more you have a chance to achieve their goals.

How to do it:

• Look in the mirror and do yourself a compliment. Look for a good and say that you are beautiful on a million other reasons, not just because of the facial features.
• After each workout silently thank your body for what you worked so hard.
• Write down what you grateful to your body - how strong your legs, how fast you can run, or even that you're just alive and well.

14. Observe the balance between training and rest

Too hard work and too constant lack of time for rest and recuperation can lead to fatigue. Strive for balance, so you can be as healthy, both physically and mentally. Listen to your body more often than to the training plan.

How to do it:

• Listen to your body. Distinguish moments when you're just too lazy to get up early to exercise, from the days when you really need to rest.
• Every day, do something that you think you care about yourself - go to bed early, half an hour to check out your favorite book, or make a mask out of clay.
• If you feel exhausted, take a break in training. Cook something unusual, but tasty and healthy.