Realistic fitness goals for your long -term success
Basically, you cannot get fit at short notice. It is questionable if (social) media now suggest that it is possible to get fit in a short time. Living fit and healthy is a basic attitude that does not come overnight, but has to be lived every day – on good and bad days. It is therefore extremely important to set realistic short, medium and long-term goals that want to be achieved. This can be a 3-kilometer run with a good feeling, then a 10-kilometer run in a certain time and ultimately a half marathon. Depending on the lifestyle and sporting experience, it is generally not possible to make a clear prediction as to when exactly the personalized goals are met. It is important: to it and stay with it!
Effective exercises for a year -round top form
In principle, I recommend that all my athletes – whether hobby athlete or Olympic champion – do not necessarily focus on a certain muscle group. For example, what is the current trend that GLUTEUS Maximus – i.e. our buttocks muscles – is so strengthened and trained in such a way that it is no longer in shape, strength development and size in a relationship with all the other muscle groups? With classic basic exercises such as push-ups in all variants (chest, shoulder and arm muscles) as well as squats or strikes (leg and buttock muscles) and important exercises for the middle of the body (forearm support, leg lifting), you lay a solid base. I also recommend adding a basic endurance program to training once a week. This can be a run, a wheel unit or even a walk and swimming. Basically, the following applies: Trials to train 30 to 45 minutes a day. Little breaks. Maybe install intervals – ie pulse up, pulse down.
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This is how you increase your motivation and reach your desired weight
Motivation is the breakfast of the discipline. I want to make it clear that motivation is good and important. It gives you the necessary thrust to start. Discipline is extremely important to stay on the ball. Therefore, build your own routine that can be integrated into your everyday life in order to continuously exercise and work on your goals. You will only achieve your goals with discipline and a healthy, long -term routine. To be honest, the desired weight should play a subordinate role, because you will definitely achieve this in the second step. In the first step, however, you should look in the mirror and ask yourself what and how much are you willing to invest to live better. Make a contract with yourself and try to fulfill it every day to the best of our conscience.
Measure progress: This is how you stay motivated and successful
This is a very good and important question. I consider it essential to capture my own sporting progress. This for two reasons. First, to maintain motivation. If you literally show yourself “black and white” what you have already achieved and where you come from, this will definitely give you courage and strength for further tasks and goals. Step by step you will improve and be able to store this with numbers. Second, it is important to keep a training diary so that you can define your short, medium and long-term goals and thus also enter into a binding agreement with yourself. So set these goals against the background of your realistic performance. I recommend that my athletes note important framework conditions as day form, nutrition, weather or the training time so that you can recognize and build on profitable patterns.
The right nutrition for a sustainable summer figure
Proper nutrition plays one of the most important roles. And all year round! Your body can only produce the best if you ensure that you also provide it the best. The best does not necessarily mean a certain nutritional form or only the most expensive products. It is crucial to absorb food on average and effectively – be it vegan, vegetarian or meat -based. You have to feel comfortable and of course also take into account the important “laws” of a healthy, sports -based diet. Carbohydrates are important for energy, protein are the building blocks for muscles and healthy fat sources are required. Trust your body feeling and give your body a healthy basis – always faithfully the motto: you are what you eat.
About the expert
Michel the same
Michel the same
Michel the same
Dr. Michèl the same
Dr. Michèl combines his expertise from sports, military and leadership to inspire people worldwide. As a sports scientist, former elite infantry and leadership expert, he helps to achieve physical and mental top performance. His Christian belief and values such as discipline, respect and team spirit are the core of his work. Dr. Immediately accompanies his clients on the way to personal excellence and sustainable development.
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