Do you want to achieve the fitness goals you set for yourselves this year? Do you want to live a healthier life this year? If your answer is yes. In that case, this is the perfect article to read.

fitness goals

Starting a journey toward fitness goals is never easy at all. Therefore you must remember that this is not about a crash diet; it is about a lifestyle.

No Need to get panic and think you have to do it all at once and nothing more. As this will most likely, you will give up on it in the middle.

Remember one thing why do you start this in the first place? And why do you want to achieve it? These two questions help you to get motivated toward your goals.

Piyush Moda

The best and most effective way is to make some simple changes to your daily habits, and over time, you will notice that all your bad habits have turned into good ones.

According to a study by University College London health psychology researcher Philippa Lally, it takes an average of more than two months for a new behavior to become automatic – 66 days to be exact. How long does it take for a new habit to develop? It can vary widely depending on the behavior, the person, and the circumstances.

What are fitness goals?

Any effort you make to “get in shape” starts with this question.

It looks like an easy question to answer. But it is not.

Just rattle off how many pounds you want to gain, what shirt size you want to wear, how much weight you want to pick up for the deadlift, or the dinner date you need to look photo-ready — and you are on the way.

It is one of the common ways people set their fitness goals. But can they achieve their goals? No, not many people because most people give up in the middle of their journey.

The most common reason behind it is that they do not see the result that they want in the first place.

Try to give your best, and never lose your hope in the middle.


If you are one of them, in that case, you need to work on yourselves first.

Here are some of the fitness goals you need to follow for a healthier life.

Drink Water

fitness goals

W.H. Auden was an Anglo-American poet who said one time it best when he said,

Thousands have lived without love, not one without water.

W.H. Auden

One thing that you always have to remember is to stay hydrated for a healthy life. Drinking plenty of water throughout the day will help your body with the process of digestion, transport nutrients to your bones and muscles, and even improve cognitive function.

The U.S. National Academies of Sciences, Engineering, and Medicine determined that about 3.7 liters of water a day for men and about 2.7 liters of water a day for women.

Eat more vegetables

What kind of diet you follow is the most important for a healthier life. It is essential for you to ensure that you are getting as many nutrients and vitamins from your diet as possible.

You have to shift your focus on dark, leafy greens vegetables, as they will provide you with a wide range of essential vitamins, minerals, nutrients, and antioxidants—all of which your body needs!

Note:- Stay away from processed and manufactured food. They are bad for health.

Build more lean muscle

Everyone does want to have lean muscles. You probably want it too, right. There is no doubt that these muscles do look good, but it also has several health benefits, including:-

  • improved posture
  • reduce body fat percent
  • stronger bones
  • boost stamina
  • improve joint health
  • look better

There is a way by which you can build lean muscle by lifting weights or through other specific exercises.

Include some lemon and apple cider vinegar in your water

It recommends we need 8 hours of quality sleep a day for a healthier life. But this also means that we spend about 8 hours per day without drinking water.

Therefore, the first thing you have to do in the morning after getting up from bed is hydrate yourself. It is necessary.

The simple and effective way to achieve hydration is by starting your day by drinking a glass or even two of water. For that maximum benefit and extra refreshment, add lemon juice and ½ teaspoon of apple cider vinegar. The lemon water and apple cider vinegar will help your body detoxify, cleanse, and digest.

Get more quality sleep

When you are not getting enough quality sleep, then health and fitness look impossible to achieve. Lack of sleep is the reason behind increasing stress hormones in your body. Over time these can take you to inflammation and chronic diseases.

You have to make sleep your priority to let your body heal and rejuvenate. A good way of getting is 7 to 8 hours of sleep a day. Make a daily sleep routine for a healthier life.

Stop drinking your calories

Of course, drinking water is necessary to keep yourself hydrated. But try to avoid high-calorie drinks, such as soft drinks, tea, specialty coffee, and juices, as they are high in sugar.

Try to stop yourself from drinking such drinks. Instead, go for something healthy.

Focus on your breathing when you work out

For the most part, breathing is second nature, but when you do exercise, you may find yourself holding your breath, and this can have negative effects on your health.

It is necessary for you to consciously take deep breaths in through your nose and out through your mouth, as this will fill your lungs with oxygen and give you the much-needed energy to continue your workout until the end. It will give you a much-needed boost in your workout.

Decrease fat percent

It may look like an obvious one, but it is one of the most important steps you should take for a healthier you. Reducing your body fat percent has a lot of benefits to offer you:

  • improved joints and tendons
  • reduced inflammation
  • lower the risk of heart diseases
  • lowered risk of diabetes
  • look good and boost your confidence
  • reduced inflammation
  • boost stamina

Remember, it is not a race to see how quickly you can reach your fat loss goal. A healthy weight loss for your fitness goals is about 1-2 pounds per week.

Following a crash diet or pushing yourself too hard in the gym can lead to you achieving an unrealistic goal, and you may find yourself gaining all the weight you have lost early. Think of it as a healthy goal, and take it as slowly and steady as you can.

Start stretching more often

There are vast benefits of stretching, and the repercussions of failing to stretch properly can be dramatic.

It is always a good idea to stretch before and after a workout.

It will help a healthy cooldown, improve flexibility, and reduce next-day aches. If you fail to stretch, that can lead to injuries and muscle damage.

Do at least one pull up

It is a great way to test your strength and see how you are progressing with your fitness.

pull-ups for beginners

If you haven’t been able to do one pull-up properly, you know very well what a challenge it can be. Having the goal set yourselves of doing at least one pull-up will not only show you how far you’ve progressed, but it is a great way to become dedicated and motivated toward fitness.

Never ever ignore doing pull-ups as it shows your strength.


Start to cut off sugar

Another top fitness goal you can start immediately is lowering the amount of sugar consumption. You don’t feel like you are consuming too much sugar, but in reality, you are. It also won’t cost you anything at all of cutting off sugar, and you will save money and improve your health as well in the long run.

There is no doubt that we eat too much sugar in a day, and this should be one of your top fitness goals moving forward to a healthier life. Cutting out liquid calories from coke and sugary drinks is a great way to start. If you’re looking for something sweet, turn to fruits, honey, or even dark chocolate is great.

Be careful to eliminate sugar slowly from your day-to-day diet. Cutting sugar all at once can cause symptoms of lower sugar levels, which can take you back to sugary snacks.

Add in some high-intensity interval training (HIIT)

You may have already heard about HIIT training because it is the big thing right now, and believe me when I say that it works and should include in your fitness goals.

There are several benefits of HIIT training including lower body fat, increased stamina, leaner muscles, great looks, and fantastic hormonal benefits.

HIIT is where you perform a high-intensity exercise for a very short time frame (about 30 seconds), followed by a slower exercise for about 90 seconds.

Performing a HIIT routine 1-3 times a week will take you to great fitness results.

Focus on the habit of training, not the result

It is so easy to get caught up in trying something new to get a certain frame or shed time from your miles, but the more important thing to focus is on the habit that will get you closer to your fitness goals. That you set for yourselves in the first place.

Don’t look at anything other than your focus on achieving your fitness goals. Focus on building the habits that will take to those achievements.

Don’t try to compare yourself to others who are far from you; you’re right where you need to be.

Rest and recover

The workout is the place where you go to break down each and every muscle tissue, and it builds back through proper nutrition, rest, and recovery. It might seem difficult to go to the gym for two hours every single day as hard as you can to achieve your goals, but that’s not the most effective way.

If you do not allow yourselves for proper rest and recovery, it can set you back a few steps from your goal. Your body is more made to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing from exercise.

Fitness outside

Going to the gym and doing cardio exercise while staring at a wall won’t do much for your mental health. It may be hard for you depending on the weather you experience, but the more you can be outside exposed yourself to fresh air and sunlight, the better it could be for you.

You have to try to challenge your body more by getting outside of your comfort zone. Hiking is always great and also just running and walking. Give yourself more freedom to access mother nature and a constantly changing environment. It also beats breathing in that recycled you have in the gym air.

Bonus section

These fitness goals will become easier to achieve through the year if follow this in the following way. Set yourself a concrete timeline for whether you want to accomplish some or all of these in order to make realistic goals in the short term. In fact, begin making one of these fitness goals happen this month!

You may like to read:- How To Achieve Goals In Life Easily?

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