Just like many people out there I sometimes set myself fitness-related goals for the new year.
Like last year, when I wanted to eat healthier. A few months in, my nutrition was just as mixed as the years before. On the other hand, I remember when in 2011, my goal was to bench press 100kg. A few months in, I did.
Ok, so why did I fuck it up last year? And what made me succeed back then?
Well, to reach my bench press goal I did the following:
3 push workouts per week, including bench press variations in varied angles. Every workout I aimed for muscle failure, starting with 3 sets of the heaviest weight I could move 1-3 times. Then I took some plates off to do another 3 sets, maxing out somewhere between 6-12 reps.
In addition, I drank a protein shake after every workout and tried to keep my protein intake as high as possible throughout the day.
Also, I got a minimum of 7 hours of sleep every night.
So as you can see, I had a pretty clear plan on how to train, eat, and recover to get stronger.
In comparison, my last year’s New Year resolution to eat healthier was just a half-hearted, ill-conceived goal. There was no strategy behind it. No system to make sure my nutrition improves sustainably.
Once again I realized: goals mean nothing without a clear system. A bucket list for 2024 is useless if it says things like “eat healthier” or “get in shape”.
Instead, we should create a strategy on how exactly we’re going to get there. Depending on the goal, that can be a step-by-step plan or a collection of the right habits.
If that system is effective AND enjoyable, reaching whatever fitness goal will just be a nice little side effect. Improved well-being, self-confidence, and high energy are what make it all worth it.
