How to Fulfill Your New Year’s Fitness Decisions

The holiday season is often the time when people indulge in food and drink. This can lead to weight gain. As a result, many people decide to take up fitness to get back in shape and shed any excess weight they may have gained, build muscle, and become more toned.

Have you made a decision in the New Year? Over half of all decisions fail, but this year they don’t have to be yours! Read below for our tips on how to identify the right decision to improve your life, create a plan, and become one of a small group of people who successfully achieve their goals. Let’s start this 2023 on the right foot!

Local Profile spoke with Madabolic’s Adam McLeod, who has years of experience in the fitness industry, and shared his secret tricks to stay healthy and burn fat, increase strength and build muscle.

“Every time you start the year with a clean slate, everyone is trying to improve themselves, and finally starting a workout they may have been putting off is high on their list,” McLeod said. “How many times have you heard someone say, ‘Starting this year, I’ll be in shape?’ I think it’s just built into our society.”

Some common decisions include things like exercising more, eating healthier, saving money, and learning a new skill. It’s important to make decisions that are specific, achievable, and measurable so you can track your progress and stay motivated. Remember that it is okay to make mistakes or make mistakes along the way. It is important to keep trying and stay true to your goals. Your goals must be SMART. This is a specific, measurable, achievable, relevant and time-bound acronym coined in Management Review in 1981. It works for leadership but can also work in decision making.


People come to the gym wanting to look and feel better. The best advice McLeod gave us is to have a good gym and a routine that will make you feel comfortable and want to come back after the first day.

There are many reasons why people start going to the gym when they are not yet familiar with it. Some people may have specific fitness goals, such as losing weight, building muscle, or improving cardiovascular health. Others may seek to improve their appearance or increase their energy and vitality.

Others may be motivated by the social aspect of the gym, as it provides an opportunity to meet new people and make friends with others with similar fitness goals. The best tip McLeod mentioned is to have a good gym and a routine that will make you feel comfortable and want to come back after the first day to stay engaged to really achieve your goals.

January is the busiest time of the year in the fitness industry, lasting until March. Choose a gym that offers programs with results. Be consistent in your daily routine and create healthy habits so that your goals can be reached on time.


McLeod recommends starting with small, achievable goals. It’s always better to be able to take small steps towards a common end goal and it will motivate you to move towards the next goal on your path.

If you are new to the gym, you can start with 3 days a week and start with any kind of strength training or weight training that can only involve body weight. There are some common misconceptions when you think that you need to train 6-7 days a week for several hours to reach your desired body level or fitness level. This is not true, you can get great results in less time than most people think to avoid burnout.

“There are now a few common misconceptions that people think they need to train 6-7 days a week for several hours to reach their desired body level or fitness,” McLeod said. “Which is simply not true and can produce great results in much less time than most people think to avoid burnout.

“You need to let your body rest and recover, especially if you incorporate strength training into your routine, which has been proven to be the best type of exercise for long-term fitness results,” he added. McLeod recommends strength interval training 3 to 4 days per week, combined with 1-2 days of active rest and 1-2 days of complete rest per week.

Remember to set realistic goals for yourself – it’s important to set realistic goals for both your workouts and your schedule. Don’t try to do too much too early as this can lead to burnout, and make sure you prioritize your time properly so you can fit into your workouts without neglecting other important aspects of your life. This could mean setting aside a specific time each week for the gym, or scheduling your workouts around other commitments.


Having someone to take charge of is one of the great ways to stay motivated. This could be a family member or friend who works with you to make sure you’re doing the right job and moving in the right direction. It may also be more enjoyable to exercise with a friend.

Nutrition is key when it comes to fitness: the amount of protein, carbs, and fat in the ratio per day that makes up your total calorie intake. It will depend on whether you want to lose weight, maintain or build muscle mass, these ratios will change.

Don’t be too hard on yourself. You can skip a workout or adjust your schedule from time to time. Don’t be too hard on yourself if things go wrong. Just get back on the right path as soon as you can.

Make your workouts a habit, the more you can integrate exercise into your daily routine, the easier it will be to balance your dedication to the gym with other aspects of your life. Try to make exercise a regular part of your day, not a chore that you have to fit into.


This is the time of year when you need to put your cell phone down and get to work to achieve those goals. These things will still be there when you finish your workout! If this is your first time at the gym, don’t be intimidated. Everyone had to start somewhere, and the most hardcore fitness people encourage new gym goers and are willing to help along the way. Replace unhealthy foods with healthy alternatives and try to reduce your sugar intake.

According to the US National Academy of Sciences, Engineering and Medicine, an adequate daily fluid intake is 3.7 liters. fluids per day for men and about 12.7 liters of fluid per day for women.

As McLeod points out, “results don’t come overnight and require an understanding that it takes time, but they will be achieved if you are consistent.”

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