From toning abs to running marathons: 3 popular fitness goals and how to achieve them

Posted on fitness

From toning abs to running marathons: 3 popular fitness goals and how to achieve them.

Not all goals require the same amount of time. Due to the flood of fitness tips, it is sometimes difficult to keep track of your own goals. Everyone's body is different, every goal is different, and the effort you may have to put in to achieve satisfactory results can be significantly different from that of your training partner.

The first step for successful training is setting personal goals. Whether reducing weight or running a marathon, we present three possible goals and how you can achieve them.

Goal #1: Marathon

Preparation:

The first step towards 42km victory is a realistic training plan and time frame — depending on your fitness level, you should expect between 12 and 20 weeks A marathon is about long-term training, you should be aware of that. There are a few everyday changes that you should make before you start: quiet Friday evenings at home, running during lunch break, possibly even use the commute as a training route.

During training:

Start with 3km routes and slowly build them up to 16km. You should not increase the distance by more than 8 km per week — marathon training requires a balance of effort and recovery. As you train, you'll experience low levels of motivation, pain, and setbacks — listen to your body to prevent injuries. Running partners and gyms with many competitors offer you valuable support.

Marathon day:

You can't talk it over — a marathon hurts. Prepare yourself well mentally tooso you remember why you're doing this (i.e. reaching the pinnacle of running). Don't try to run in record time — be realistic and enjoy the run. Knowing your own pace can prevent a 30km breakdown.

Goal #2: Lose 5kg

Preparation:

Quick fixes and diets may seem tempting, but they won't help you achieve your goals in a healthy way. If your goal is to lose 5kg, don't set yourself up to do so in a few weeks — realistically, it should be a few months. Reduce calorie intake by 500-750 calories per day, exercise at least 3 times a week, and you should lose between 0.5 and one kg per week. Eat lean protein, lots of fruits, vegetables, and whole grains. If hunger is eating away, you can counteract it with a glass of water.

Avoid setbacks:

One of the most common reasons people discard their weight loss plans is that they don't see immediate results. Although regular training and a healthy diet are good for the body, looking in the mirror can be demotivating at first because it doesn't immediately show the changes. Remind yourself regularly of the reasons for your plans and use a supportive app like MyFitnessPal to stay the master of your diet — family, friends, and your fitness groups are other important motivators along the way.

Objective #3: Tighten your stomach and buttocks

Start right away:

The nice thing about exercises that strengthen the core of the body is the quick results. A few crunches and lunges each evening can go a long way — but in the long run, make a workout plan to keep track of the changes. Try a 30-day challenge: Start day 1 with 10 squats and 10 crunches and increase the number every day. Alternate squats and crunches with lunges and planks. On day 30, you should be able to easily perform 50 squats and 50 crunches. All thanks to your well-trained stomach and buttocks.

Posted on fitness