Keep Jun saw a classmate write: This year's plan is to complete the plan of the year before.
According to a research data, although more than 50% people will make New Year's resolutions at the beginning of the year, only 8% people can achieve their goals.
Make ambitious plans at the beginning of each year, but get slapped at the end of the year. You can't go on like this. Your self-esteem is limited!
Most people attribute their failure to complete the plan to "the plan can't keep up with the changes" and "poor execution". But many people don't know that there is something wrong with their plans, which will greatly increase the difficulty of your completion.
Peter Drucker, a management guru, once put forward a SMART principle, which was widely used in enterprise management and target management. Fitness is an important item of personal management. In fact, it can also be improved by SMART principle.
I. Concrete
Clear and specific
The clearer and more specific the goal, the greater the possibility of achieving it.
If you only write one sentence in your New Year's resolution, I want to lose weight! I want to be a secret figure and become a better self! ! ! Believe me, this is not a plan at all, but a wish at best.
And when people say: My wish is XXX, whether it can be realized is usually bottomless.
Fitness can be specific to many directions only from the perspective of purpose, such as reducing fat, gaining muscle, shaping, strengthening exercise ability, strengthening cardiopulmonary ability, improving flexibility and improving health. And different purposes also determine the specific content of your fitness plan.
Why on earth do you exercise? While asking yourself, you need to know yourself first.
If your body mass index is greater than 24, your first task should be to lose weight.
If you don't "your mother thinks you are fat", but you think you are fat or your clothes are not good enough, it needs specific analysis. Is the body fat rate higher or the girth ratio not good enough? Or is there something wrong with the posture? Yes, hunched shoulders will make your back thicker, and your neck will have a double chin if you stretch forward for a long time. What you have to do at this time is not to lose weight, but to correct your posture. )
So, specifically, I want to lose fat! I want to gain muscle! I want to improve my flexibility! Is that enough?
Of course not. In addition to what is the goal of the plan, it is best to include why and how to accomplish this goal.
Second, measurable.
mensurable
Just like when I was a child, I experienced countless exams. How are your grades? What you told the teacher doesn't count. It depends on the score. One point doesn't explain the problem, so twice.
Let me lose weight this year! Change the waist circumference to 5 cm at the end of this year, change the waist-hip ratio to 0.7, change the XXXX index of healthier to normal, and change the softer to 1 straight fork, and you will find the direction of your efforts more easily.
Use fewer adjectives and embrace numbers when making plans.
Third, it can be achieved.
compassable
If you want to lose weight, the goal of losing ten pounds a month is unrealistic. The ideal weight loss rate for health is 1% of your weight every week.
Others make plans on New Year's Day and swear to exercise for 2 hours every day. I am often overwhelmed by overtime and holidays at the end of the year, visiting relatives and friends, and my face is sore.
Falling too fast is easy to rebound. Too high a goal will not only make you too stressed to stick to it, but also easily fall into a situation of self-denial, self-abandonment, and broken pots and falls. This is unscientific.
Yesterday, I also saw a breeder leave a message saying that the small goal of 20 18 is: get married and have children?
Pregnant or 10 months. If it wasn't love at first sight, it would be great to complete the cancellation!
Fourth, focus on results.
Result orientation
If you want to lose weight, your new year's fitness plan is to exercise three times a week, each time 1 hour. It is indeed specific and measurable, but it is far from enough.
It is not that time is not long enough, but that it is a process, not a result. If the pursuit is not body shape, but the purpose is to develop fitness habits, it is still acceptable.
If you like running, you might as well set the goal of finishing one and a half horses, run several times a week and how far you will know.
Verb (short for verb) having a time limit.
Time-limited
It is best to change the weekly fitness to not less than three times a week, and each time is not less than 30 minutes.
Breaking down the goals of the year into monthly, weekly or even daily, and reviewing and adjusting them in stages will make your plan more controllable.
An example of a new year's fitness plan for a slightly fat young woman
Height 160cm, weight 60Kg, body mass index 23.4, waist circumference 75cm, hip circumference 95cm, blood pressure and blood lipid are normal, but sitting in the office for a long time, my neck is a little hunched, and sometimes my cervical vertebra is uncomfortable. Want to get rid of the micro-fat label and become thinner and more beautiful.
Self-analysis concludes:
The body mass index is in a healthy range, but the body fat rate measured by the mirror is high, the thighs are thick and the belly is obvious, which has physical problems that affect health and beauty.
20 18 fitness plan:
Goal:
At the end of the year, the waist circumference was reduced to 67 cm and the hip circumference was 92-95 cm, which was close to the perfect waist-hip ratio of 0.7.
Why do you want to accomplish this goal:
Because my body is close to the edge of overweight, which affects my beauty and health, I hope I can have a better body and a higher quality of life.
How to achieve the goal:
In the first half of the year, we mainly reduced fat, losing 1% of our body weight every week (that is, losing 2.4kg every month). When the waist circumference approaches the target, I mainly focus on shaping, and the key parts I want to improve are abdomen, legs and shoulders.
Exercise not less than 4 times a week, each time for not less than 45 minutes (excluding warm-up and stretching).
I often work late. In order to ensure the implementation of the plan, I get up one hour early to exercise (I go to work on weekdays 10 and get up at 7 o'clock for one hour. Students who go to work early can choose to exercise at night.
The specific training contents are as follows:
(At first, increase the proportion of strength training after reaching the waist circumference goal)
Monday: Warm-up+vest line development +HIIT training+stretching
Wednesday: warm-up+stovepipe training/hip shaping (chest circumference may be small, hip circumference should be preserved! ) +HIIT class+stretching
Thursday: Warm-up+small dumbbell shoulder shaping/back shaping +HIIT class+yoga (to improve hunchback and shoulder and neck problems)
Sunday: warm-up running+outdoor variable speed running (skipping rope indoors in bad weather)+stretching after running.
(You can also directly refer to Keep's customized plan or attend a training camp. )
At the same time, the fat-reducing diet plan (omitted) was implemented, and the measurements and weight were measured once a week, and the changes were recorded and adjusted in time.
By this step, the SMART standard that is clear, concrete, measurable, achievable, result-oriented and time-limited has basically been reached.
skill
1. Streamline your plan list.
What if your New Year's resolution includes reading, English, traveling and learning a new skill besides fitness? And they are all new tasks that you are not used to, which will greatly increase the difficulty of completing your plan, and it is very likely that you will not finish any of them in the end.
It's better to prioritize and choose one or two things that are most important to you, at least until you become a habit and don't need to consume willpower to start a new task.
2. Give your plan a probation period.
After the plan is made, it is normal to make adjustments when it is found to be different from the actual situation. Don't dampen your confidence.
If you are not sure whether you can achieve it before you start, you can set a probation period of two weeks to one month or a buffer period. At this stage, you can focus on yourself and improve your plan. For example, if you find it difficult to realize the original plan of exercising five times a week, you can adjust it to exercise three times a week.
Leave some flexibility in case the plan can't keep up with the changes.
When making a plan, leave room for "change" as much as possible. For example, I found that I was busier at the end of the year, and the time for visiting relatives and friends during the Spring Festival was not fixed. It is enough to adjust the monthly goal to maintain waist circumference and weight.
When you realize that "change" is under control, the probability of giving up halfway will be much lower.
4. Overcome procrastination with more timely rewards.
Without melon seeds, "biting melon seeds" is actually a very boring action, but many people will be addicted for hours because of the instant feedback of "melon seeds".
Keep's data record and badge wall are also a kind of "melon seeds". If it's not enough, add some small rewards to your small goals at each stage, such as a new piece of equipment that has been planting grass for a long time. Anyway, there's no such excuse. You already bought it at buy buy. )
Tell your plan to the whole world.
Compared with people who think silently, it is easier for people who write out plans and send punch records to friends to complete them.
Have the breeders learned the reasonable subtotal?
Come to the backstage of WeChat and have a private chat with KeepJun, # Set up a New Year's Flag # No Face # and share your New Year's resolutions!
See if your fitness goal can be displayed at the end of 20 18.