10 tips to transform your body in a year

The renewal of the calendar is an ideal time for many people who have yet to make a physical and nutritional change. Follow these tips to motivate yourself and start the year in a healthy way.

Last update: 15 January, 2022

The beginning of a new year always offers the opportunity to achieve changes physically and nutritionally. It is possible to take advantage of the energy generated by renewing the calendar to establish goals related to health and well-being. There are no miracle diets or products, but there are several useful tips to transform your body in a year.

This is an effective term to achieve substantive changes. Whether to lose weight, gain muscle mass or improve nutrition. In this sense, it is recommended a medical consultation that allows knowing the current state of each organism.

The importance of transforming your body in a year

Improving physical fitness through exercise routines and a good diet is important for general well-being. The most effective changes are achieved when they are sustained over time and not with fleeting or extreme regimes. For this reason, the annual deadline becomes an ally that allows you to set real goals.

It is common to find information that offers immediate and miraculous results for physical improvement. However, it is a task that requires patience and perseverance, since new habits must be lasting.

The first month benchmark can be taken as an initial step to assess initial results, as well as to bolster the mood for the coming months.

It is clear that the methods to transform your body in a year depend on the state of each organism, the possibilities and the objectives. But nevertheless, anyone can be encouraged to change.

1. Initial motivation

Nothing better than starting to transform your body in a year when the month of January begins. Many people take advantage of this moment to renew different aspects of their lives, among which is their physical condition. To reach this goal, the efforts to be undertaken must be well understood.

Being aware of everything that the process requires helps not to give up in the middle of the road, something that can nullify the initial works. It is advisable to evaluate the time available to exercise, so that the chosen routines are adapted to the situation.

The routine we plan must be real. That is, we have to set goals that we can meet.

2. Know the physical state

The establishment of goals and objectives will be more precise to the extent that the current physical state is known. Some types of scales can calculate the amounts of fat, muscle mass and water that make up the body, as well as determine ideal weight according to height. But the most advisable thing is a previous medical consultation.

3. Eating habits to transform your body in a year

In this delicate aspect, it is important to understand that it is better to know what you are eating, beyond extreme diets or constant calorie counting. Facing a healthy diet begins with the balanced purchase of products, to then move on to a varied preparation in the kitchen.

In any plan to lose weight or gain muscle mass, food has a transcendental role. As a basic aspect, avoid ultra-processed foods, which usually contain high levels of sugar, refined flour or artificial sweeteners.

On the other hand, be careful with the extreme diets that circulate, since they are usually difficult to sustain and become counterproductive due to the rebound effect. Some can even be harmful to health. It is not necessary to abandon all tastes from one day to the next, but go little by little and take weekly breaks.

4. Warm-ups and stretches

Thinking about physical exercise, there are two important instances that many people skip. Before starting, You have to do 5 or 10 minutes of warm-up, which favors the prevention of injuries or bad movements. The same interval should be dedicated to stretching the muscles after the routine is finished.

5. Exercises to transform your body in a year

Establishing a specific schedule depends on the objectives set. For example, HIIT or high intensity routines usually work to lose weight.

However, it is not convenient to be very tied to the scale and evaluate yourself every week. A follow-up every 15 days is enough to stay abreast of changes and get motivated.

Among the possibilities there are aerobic and anaerobic exercises, subject to individual needs. A possible integrative routine might include the following moves, all 20 seconds long with 10 seconds rest in between:

  • Planks with knees to the chest.
  • Squats.
  • Push-ups.
  • Jump lunges.
  • Hip bridge with leg lift.

6. Avoid suffering

It is clear that any exercise routine requires physical effort, just as a healthy diet may involve giving up taste. Nevertheless, it is not necessary to come to suffering. It is often more effective to start small and then work your way up.

After the initial moments, it is possible to notice a change and get extra motivation. The main thing is to insist and not give up.

7. Rest well

There is no doubt that a good rest contributes to achieving better results in any dietary or sports planning. The United States Department of Health and Human Services recommends sleep between 7 and 8 hours a day for optimal recovery.

It is advisable to start an exercise plan that alternates one day of activity with one of rest, especially for beginners. Later you can increase the intensity and frequency.

Rest is part of the plans to get in shape. Without sleeping well it is impossible for the internal systems of the organism to be regularized.

8. Find the most comfortable way

A good way to prevent training from being a disease is to know what kind of routines fit each one. This implies both the different variants of exercises and the way of executing them. Some people prefer to go for a run, while others choose to lift weights or perform calisthenic movements.

On the other hand, there are those who choose to train in a group, go to a gym or group classes, as well as those who enjoy exercising alone or at home. It is about discovering the routine that generates the most pleasure, in order to increase motivation and sustain a long-term plan.

9. Move forward with progression

The concept of progression It is important in terms of nutrition, but above all in physical exercise. It is of little use to start with extreme routines or with very high weights.

A gradual increase in intensity should be achieved. to make real progress and reduce the risk of injury. On the other hand, it is advisable to diversify training, as this prevents boredom.

10. Overcome plateaus

Many things can happen in 365 days. From personal situations to work or health problems. It is unlikely that a person can have the same spirit and the same availability throughout the year.

However, a medium and long-term plan must be supported by a firm commitment. It is important to overcome the moments of stagnation, even if a few days have passed without getting out of bed or off the diet.

Elements to transform your body in a year

All people are fit to start a change. You don’t need a big budget or expensive accessories. If you do not have tools such as treadmills or bicycles, you can choose to run in the park.

Currently there are several alternatives in case you do not want to pay a gym fee. You have to motivate yourself to take the first step by having a bottle of water nearby and, as the year progresses, incorporating new elements.

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