Tired of failing the New Year's fitness resolutions? Getting average results even after following your fitness guru's training and nutrition advice? It all starts with this fitness discussion around the new year with friends and family that how we want to lose X amount of weight or gain X amount of weight or achieve some form of idealized physique. 

A goal is always set by everyone but we are unable to reach or surpass their fitness goals.

Did You Ever Think Why?

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We set a goal instead of systems. When we set a goal, it's basically an emotional attachment without any concrete daily action plan while systems can help us design that daily action plan and instead of focusing on the result we put the effort in following the daily procedure required to achieve our fitness goal.

Goal: I want to lose 3kg this month

System: 1) Following Daily set calories + Amount of time set for physical activity

Above is building a long-term process in a space where most of us are focussed on finding quick and short-cut solutions. Now that we have understood the concept of systems in general, let's talk about the steps we can take to create this sustainable fitness lifestyle and kickstart your fitness journey in 2019.

1) Take Baby Steps

When you have decided to kickstart your fitness journey in 2019, you need to understand that the change you make has to be sustainable for it to have a long-term effect. Example: A completely inactive person, with unhealthy eating habits for the majority of his life, decides to start his fitness journey by directly jumping on an intense training program and changing his entire daily eating pattern in a short amount of time. While above seems like a very good start, it's probably going to go down the drain after few months of mental exhaustion or worst completely returning back to before. Start slowly, aim to increase your activity level more than previous and start replacing unhealthy food options for healthy one by one.

Keep a track whether you are able to maintain the change and adapt to the small change you just made. If yes, increase it one level further and so on according to your schedule.

2) Track Your Exercise And Food

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When you begin tracking what you eat and how much do you exercise daily you will become more conscious of your actions for your fitness goals. Results should be measurable and so should your daily process to improvise and find the areas which are stopping you from achieving your fitness goals in 2019.

Example- I eat healthily, I consume good food

Optimal way: I eat 2500 calories and I exercise daily for 45 minutes and repeat this 4 times a week (more details, the better)

3) Seek Knowledge And Help

If you are determined but you don't have a direction for achieving your fitness goals in 2019 you are going to go haywire and won't achieve your desired outcome. Best and fastest way to learn something is to pay someone and seek knowledge. Other methods include reading articles over here and follow up on researches. If you want to avoid all the above hassle and save your time, the first option is what you should go ahead with.

4) Environment Over Motivation

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Lot of times we indulge ourselves in watching motivational videos and motivational music, though science has clearly demonstrated the impact of music on training, the goal shouldn't be motivation but it should be self-motivation. The fire should come from within and for the fire to stay alive it requires you to surround yourself with people who support you and are also determined to achieve their fitness goals in 2019.

You can't outgrow your environment. Your motivation to kickstart your fitness goal in 2019 will plummet down but if you have supportive people around and people who also want to become a better version of themselves, you will have a higher probability of doing the same and sustaining your fitness for a longer period.

As a good measure always make friends with people who you see regularly in the gym and learn from them. 

5) Mental Fitness

Don't get caught up in the best method or the best diet plan just because you read it somewhere online. Always do what's the best for you. Do what allows you to follow your plan consistently and the one that keeps your mind happy. If the training or nutrition plan doesn't keep you happy you probably should drop it and try to hop on to some new gimmick again.

Remember folks, fitness is not short term but the thing you want to keep up with for the longest period possible.

Go achieve your fitness goals in 2019!

Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder.  He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily.  Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.