Are you looking to take your fitness journey to the next level? Whether you started a few years ago or recently committed to improving your health, there are always ways to boost your results. Here are 12 practical steps that we use at Pratt Personal Training to enhance your fitness routine and see measurable improvements.
1. Add Another Day of Strength Training
If you’re currently strength training 2-3 days per week, consider adding an extra session. Even one more hour of training can accelerate progress. For example, if you’re training three days per week, switch to four and enjoy faster results.
2. Increase Your Daily Steps
Small changes in your daily activity can make a big difference. If you are only hitting 2000 then aim for 3-4000…If you’re already hitting 10,000 steps per day, aim for 12,000. Gradually increasing your step count by 10-20% over time is a manageable way to enhance your overall activity level.
3. Incorporate a Daily Protein Shake
Boosting protein intake can improve muscle recovery and growth. Add a protein shake with 30 grams of protein to your daily routine. It can serve as a breakfast replacement, a pre-dinner snack, or a post-workout recovery drink.
4. Stay Hydrated
Most people underestimate the importance of water. Aim for at least 64 ounces per day, or more if you’re active. If you’re already meeting this goal, consider increasing to 96 ounces to ensure optimal hydration.
5. Add Vegetables to Every Dinner
Vegetables are nutrient-dense and help support your health goals. Start by adding two servings of vegetables to your dinner plate every evening. Over time, you’ll likely notice improvements in your digestion and overall energy.
6. Include More Fruit
Pair your daily protein shake with a piece of fruit, such as an apple or banana. This simple addition provides natural sugars, fiber, and essential vitamins, complementing your protein intake.
7. Reflect on Your Food Choices
Take five minutes each morning to reflect on your previous day’s eating habits. Write down what went well and what could be improved. This simple practice helps you identify patterns and set intentions for better choices.
8. Start Tracking Calories
For more advanced tracking, use tools like MyFitnessPal to log your daily calorie intake. A good starting point is calculating your goal body weight and multiplying it by 12 to determine your target calories.
9. Track Macronutrients
Once you’ve mastered calorie counting, dive into tracking macronutrients—proteins, carbohydrates, and fats. Knowing the breakdown of your intake allows for precise adjustments to meet your fitness goals.
10. Plan Meals and Avoid Snacking
Stick to three balanced meals per day, avoiding snacks in between. Divide your daily macronutrient goals evenly across meals to simplify planning and ensure consistency.
11. Add Intense Cardio Sessions
Supplement your strength training with 2-3 short cardio sessions per week. High-intensity intervals on a bike, rower, or treadmill can boost your cardiovascular fitness and calorie burn. Keep sessions between 15-60 seconds of intense effort, followed by rest.
12. Prioritize Sleep
Getting 7-8 hours of quality sleep is crucial for recovery and decision-making. Plus, extra sleep time keeps you out of the kitchen, reducing the temptation to snack unnecessarily.
Putting It All Together
By adding these steps gradually, you can achieve remarkable progress in just six months. Start with one change, master it, and then move on to the next. Consistency is key, and each small adjustment compounds into significant improvements over time.
If you’re a member of Pratt Personal Training, you’re already ahead of the curve. Remember, fitness is a journey, and every step counts. For personalized guidance, don’t hesitate to reach out to us with your questions. Let’s make 2024 your healthiest year yet!
