Realistic Resolutions: A 'fitastitic' New Year
Once 2019 rolls around, the very first thing on the agenda is to implement a new year's resolution. Chances are, health and fitness is at the top of the to-do list. Who wouldn't want to achieve the perfect hourglass shape or chiselled figure? Sometimes, however, while the act itself is laced with nothing but good intentions, its execution is neither practical nor realistic.
According to fitness instructor and writer Oshane Bryant, where people go wrong in health and fitness resolutions for the year is setting unsustainable goals. "They try to factor that as a contribution to the achievement of their goals but then they fall off relatively quickly thereafter because they don't adjust the elements within their environment to maintain those goals," he explained to Flair.
So how can you right that wrong? Set attainable goals. So, Bryant revealed, instead of going on a fad diet, or going through an alternative measure to achieve the body image goals such as liposuction, without adjusting your lifestyle habits to support the desired outcome of these procedures, which can run up to a couple thousands of dollars, and consequently lead to misery soon after, create targets that are within individual financial, time and likeable limits. "The best place to start is from within. Ensure your mind is in a place of acceptance: to accept the challenge of this change that will take you out of your current comfort zone or status quo."
Change bears fruit in the form of a healthy lifestyle of diet and exercise. Pairing the two, he says, is important not only for aesthetics of image goals, but also for rehabilitation, fitness, and performance goals. Needs, risk level, daily average energy expenditure, the average time they wake and sleep, medical conditions are some of the factors to consider when taking on this new lifestyle. "Generally, to achieve body fat loss, persons should target consuming a balanced meal that is specific to their current body weight, and desired body weight, while adhering to a general macronutrient ratio of 40/40/20 per meal - 40 per cent protein, 40 per cent carbohydrates, 20 per cent fat," he said.
HOW OFTEN YOU SHOULD WORK OUT
As for fitness, Bryant declared that the general industry accepted frequency and intensity of exercise over a week include: working out 30 minutes moderately three days a week. "You want to do exercises that are multi-jointed and challenge your oxidative and anaerobic energy pathways of strength and cardio, such as: brisk walk, jog, sprint, squats (quarter, full and jump), push-ups (swan, kneel or full), pull-ups (modified or full) and plank (kneel or full)."
He also shared that aligning with a strong support system will assist with the journey. This system speaks of a community of like-minded individuals who have, or are going through the journey, and professionals alike. "Traditional personal training, exercise centred only, has its place. However, personal trainers who are sensitive to, and are equipped to deliver value in the realms of exercise subscription, mindset development, and nutrition and dietetics are more so equipped to support persons who aspire to achieve and sustain their fitness goals."
So if you're not sure how or where to start, Bryant is challenging you to ask yourself these questions: why is this goal important? How much time daily or weekly can I devote to this goal? How much weekly/monthly can I budget for the achievement of this goal? How far will I have to travel to achieve this goal? If I take the journey to achieve this goal, will my friends or family support me?
"From there, you will have a clearer picture of the challenges you face and will be better positioned to take sustainable steps towards embarking on your new-found or dormant health and fitness journey," he affirmed.
Bryant will be having a 21-Day Christmas Burn-Off Programme which is based on his Christmas Burn-Off Books. He can be contacted at 876-506-4538 for more information, or you can visit his partners Express Fitness and Things Jamaican to purchase the hard copy of his book while stocks last.