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3 Secrets to Successfully Getting Vicious with Your Fitness

Aids Health Foundation

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By Sidney Wilson

There’s a good chance you’ve set goals to lose weight, eat healthier, or to exercise more. It’s easy to make and even start resolutions, but did you know that only 8% of people actually ever achieve their resolutions? It’s true! So you may be wondering, why do so many people fail at accomplishing their resolutions and what is the secret of those 8% of people who are actually successful?

Pick 1-2 Specific Goals to Focus On

Although you have good intentions to be fitter and healthier, one of the biggest reasons you may struggle to reach your goals is simply that you try to take on too much too soon. In other words, you attempt to completely makeover all of your unhealthy habits all at the same time. Now these are all great goals to work toward; however, trying to do too much at once can be very overwhelming and often leads to frustration and giving up in the long run. So instead, start small. Pick just 1-2 specific goals to focus on and create a habit out of those goals. Once those goals become second nature and part of your daily habits, then it’s time to take on 1-2 more goals. By doing this you don’t become overwhelmed and you’re more likely to succeed in actually following through on your resolution as well as making it a regular habit that becomes automatic.

Create a Specific Plan

Saying you want to lose weight or exercise more is definitely a great start to making changes to your body; however, if you aren’t specific about what it is you want to achieve or how you plan to achieve those goals, it’s going to be very difficult to stay on track. For instance, if you’re goal is to lose weight, then how much weight do you want to lose and how are you going to go about losing that weight? If you decide exercising is the best option then come up with a specific plan about how often and when you will exercise? Having a specific plan of action is necessary to be successful. A vague plan will only give you vague results, so create specific goals and a specific plan. And if you’re not sure where to start, our Get Vicious Workouts and Nutrition Plans do all the planning for you.

A Sample for You

It seems as though the majority of my clients and friends want to improve upon two areas of their body the most and those two areas are abs (stomach area) and glutes (butt). Below are a few of my favorite exercises for both areas…

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Ab Exercises…

01 The Bicycle Crunch

A. Lie face up on your mat and place your hands behind your

     head, lightly supporting it with your fingers.

B. Bring the knees in to the chest and lift the shoulder blades

     off the floor without pulling on the neck.

C. Rotate to the left, bringing the right elbow towards the left

     knee as you straighten the other leg.

D. Switch sides, bringing the left elbow towards the right knee.

E. Continue alternating sides in a ‘pedaling’ motion for 1-3 \    

     sets of 12-16 reps.

02 Roman Chair Leg Raises

1. Stand on the chair and grip handholds to stabilize your

    upper body.

2. Press your back against the pad and keep the shoulders

    relaxed.

3. Bend the knees and contract the abs to lift the knees to hip level.

4. Try not to arch the back or swing the legs up.

5. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

03 Stability Ball Crunch

A. Lie on the ball, positioning it under the lower back.

B. Cross your arms over the chest or place them behind your head.

C. Contract your abs to lift your torso off the ball, pulling the

     bottom of your ribcage down toward your hips.

D. As you curl up, keep the ball stable (i.e., the ball shouldn’t roll).

E. Lower back down, getting a stretch in the abs, and repeat

     for 1-3 sets of 12-16 reps.

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Glute Exercises…

01. Triple Threat Jump Squat

      Move quickly through all 3 of these exercises with no rest.

A. Complete 10 jump squats with your feet close together. Be sure to push down

     through your buttocks and push off with your heels keeping your back straight

     as if there was a book on your head.

B. Complete 10 jump squats with your feet shoulder width apart.

C. Complete 10 jump squats with your feet in a wide stance, your feet should point

     at 10 and 2.

02. Mountain Climbers

A. Complete 3 sets of 30 mountain climbers

B. Put your body in a plank position with your hands on the floor, body parallel to

     the floor. Complete “running man” moves with your feet quickly jumping your

     legs back and forth.

03. Hip Thrusts

A. Turn on your back and bend your knees with your feet flat on the floor. Your

     shoulders and feet will stay on the ground as you bring your hips up so they are

     at a 45-degree angle to the floor. Squeeze your glutes tight as you bring your

     hips up.

B. Complete 3 sets of 20 hip thrusts.

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Get Accountability

It’s hard enough to change unhealthy habits into healthier ones, and it’s even more difficult when you try to do it alone. Knowing that someone is looking out for you and giving you that much needed push when you are struggling can make all the difference in the success of accomplishing your resolutions. That’s why getting support and accountability when trying to reach your goals is so important. A great way to do that is with our Get Vicious programs. Not only do our programs give you the tools you need to get the body of your dreams but also the accountability and support to keep you motivated and accountable to reaching your goals in the long run, so that by this time next year you’ve achieved your new you and your new body!

Get more information from Sidney Wilson 

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