Guideline to Achieve Fitness Goals

Starting a plan to lose weight or improve your physical condition is easy. But implementing your plan is the very difficult and challenging part. The first day is difficult, but the next days become more challenging especially if you have to deal with muscle ache and hungry stomach. Most often than not, you revert back to oreos and soda after two weeks of doing work out. As they say, You Only Live Once so better eat all the sweets out there.

 Yet, having a fit and healthy body will benefit you in the long run. It decreases chances if getting sick while getting older. Also, you can enjoy various activities and adventures. With a lot of studies and technology, fitness experts and coaches can tailor a specific fitness plan for you.

Although there are many fitness plans out there, trying each one to find what suits you will take time. Most especially if you need at least three months to see if your fitness plan actually works. In this article, we have gathered some advice and tips to help you stick and monitor your progress in achieving your fitness goals.

  1. Choose a fitness plan suited for you. You meet a friend after a long time and you are surprised to see her sexy beach body. You ask her what she did and she tells you about her keto diet, pilates work out, and infrared sauna bath. You are inspired by her weight loss journey so you try it too, only to give up everything after a month because the diet does not suit you.

In his interview with, Tony Vidal, a strength conditioning specialist and master trainer for a fitness app, said that it can be hard to identify what fitness plan can be good for you. He says that there what is great for other people is not a metric that everyone should be measured by. What works for others may not work for you.

  1. One step at a time. Just like any task, start easy then gradually increase the difficulty of your exercise. Do not be persuaded by those 30-day challenges that you see on Instagram of Facebook promising immediate results. If you jump on those challenges, you might end up with worn-out muscles or built-up muscle mass instead of toning your muscles.

For starters, you can set the first two weeks to change and maintain a healthy diet. Then for the third and fourth week, you can start with an hour of exercise per day. Gradually add other activities to your fitness plan in the succeeding weeks until you can maintain your fitness plan.


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  1. Always go back to your motivation. There will be days when you will feel tired and unmotivated to do anything. It’s understandable especially if your bed is luring you to cuddle and binge-watch all day. However, know that if you allow yourself to skip a day of workout it can actually disrupt your fitness plan. You’ll soon be accustomed to having more days of break rather than days of working out.

During these times, go back to a memory that drove you to start your fitness journey. Take a few minutes to reminisce then use your emotions to fuel your drive to workout or resist eating ice cream. This can be helpful especially when you feel like giving up in the middle of your fitness journey.

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  1. Find a companion. It’s popular nowadays to find a gym or workout buddy you can take pictures with to post on social media. But more than that, having a workout buddy will motivate you more to stick with your fitness goal and track your progress. A workout buddy can relieve the awkwardness whenever you are in the gym without anyone to talk to. If you are feeling lazy, your buddy can also drag you out of your house to jog. Or, you can set punishments if either of you eats cake or drink milk tea when it’s not your cheat day.


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  1. Try fitness applications. With the advent of technology, why not use them to your advantage? There are many fitness applications for your phone which can track your water intake, compute your body mass index, and remind you of your meal plan as well as workout routine for the day. With a busy schedule, fitness applications can be useful in reminding you of the things you need to accomplish for the day. You can even monitor your progress in the fitness application to help you get motivated to continue your fitness goal.


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  1. Be flexible. It’s also good if you can find alternatives to your schedule in case something happens. For example, you are limiting your alcohol intake to lessen belly bloating but your co-employees invited you to celebrate after work. Since you cannot avoid these circumstances, you can try to limit yourself to half a glass of alcohol or increasing your water intake for the next days. You can also opt for a sauna bath to sweat the alcohol faster rather than burning all the calories with intensive exercise.

The same with food, try to find alternatives to what you can eat without increasing your calorie intake. But never skip a meal to compensate for a heavy breakfast or unscheduled snack.

  1. Celebrate each accomplishment. Accomplishing your fitness goal can be sad and boring. You will miss the yummy and tasty sweets or the giant meaty burgers. Your body will ache and your time to watch Netflix will be reduced. But you don’t need to wait for the results for you to celebrate. With every kilo or pound you lose, congratulate yourself! If you were able to resist the temptation to eat cake, tap yourself for improving your self-control.

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Jenny McCoy. January 3, 2019. “How to Set Realistic Fitness Goals You’ll Actually Achieve, According to Top Trainers.” Retrieved from

Josie Santi. January 28, 2019. “15 Realistic Fitness Goals to Make This Year (And Exactly How to Accomplish Tem).” Retrieved from