We are at the start of the new year, so a good chance that you have already made some good intentions. These good intentions often relate to fitness, such as losing weight or arriving in muscle mass. Full of good courage and motivation you start your goals, but you hook up to a while. Change your fitness intentions to a healthy lifestyle. We have listed a number of tips for you how you will last this year.

Why good intentions quickly fly into the trash

Let’s first consider the fact that good intentions often do not succeed. The majority of the drop -outs are dagging after less than 2 weeks. There are several reasons for this, such as that the plans are often too big and too ambitious. Also too many good intentions are made at once or the intentions are not specific enough.

Make your fitness plan concrete!

This year you throw it over another bow. Make your fitness intentions concrete. The clearer the intention, the greater the chance to succeed. Check whether your goal is measurable, realistic and manageable. Losing 10 kilos in January, creating a six -pack or getting 5 kilos in muscle mass in January is of course not realistic. You can, however, divide this goal into smaller steps, such as losing a kilo every month or getting half a kilo every month in muscle mass. This way you always achieve your small goals and that motivates that ultimately to achieve the big goal.

Change intentions in habits

To really keep your goals in the long term, it has to be done be converted into habits. That is why you should replace your current pattern with a new pattern. Are you watching television for an hour every night? Replace this by exercising for an hour. Do you often ate a less healthy snack after dinner? Take a look at responsible snacks that you also like and replace the less healthy snack. It takes an average of 66 days to learn a habit. Hold on!

Reward yourself

All the hard work can be rewarded! If you persist your fitness intentions, you can certainly be proud of that, because most quickly drop out. Reward yourself at the weekend with a less healthy but tasty meal. You don’t get fat from one unhealthy meal, just as you don’t get thin from one healthy meal. Of course you don’t just have to pamper yourself with food, but you can also think of new Fitness accessories or Sportswear .

What do you often encounter?

A good preparation is key. Make a note of the pitfalls that you think you will encounter. These can be feelings or thoughts that prevent you from achieving your goal. For example: “I am too tired to exercise” or, “I’m home too late.” Do not underestimate your obstacles and try to notice them in time. Now you can also come up with solutions if such an obstacle occurs.

Visualize your good intentions

You make good intentions visual! Think of photos or quotes that give you extra power if you need it. Hang it in a place where you often go. This way you stop at your good intentions every time.

Take the time

As we just said, converting different behavior into a habit needs about 2 months needed time . Therefore, take the time and accept that you have to bite through the sour apple!