Advertising
Advertising

The Top 5 New Year’s Resolutions And How To Successfully Complete Them

The Top 5 New Year’s Resolutions And How To Successfully Complete Them

At the dawn of each New Year, about forty-five percent of Americans make New Year’s resolutions. These resolutions most frequently include resolving to lose weight, get more sleep, exercise, stop smoking, and stop drinking. Since only an estimated 8% of Americans who make New Year’s resolutions are successful in keeping them, it is important to develop motivational methods for achieving these extremely common resolutions.[1] Below are the top 5 resolutions that make their way on most people’s New Year’s resolutions list, why they fail, and how to make those resolutions a success in the new year.

The Resolution to Lose Weight

Losing weight is one of the top New Year’s resolutions for the majority of people, and it is seemingly one of the most difficult to achieve. The trick to attaining this goal is to set a target weight loss number for yourself and have it be realistic. You should also plan out how you are going to lose the weight by establishing a weekly diet and exercise routine and have a deadline for meeting your weight loss goal. As nutritional expert Kristin Kirkpatrick states, “Having additional motivators like a workout buddy and being mindful of how and what you eat are important factors in reaching your weight loss goal.”

There have been numerous fads and ideas on how to lose weight, but the honest and real approach to weight loss is a diet rich in vegetables and fruits in combination with lots of exercise. It’s been proven medically that carbs will keep weight on. Eliminating all the bad carbs will cause rapid weight loss.[2] Bad carbs are considered “white” foods, like sugar, starch, milk, and potatoes. Good carbs come from whole wheat and grain products, which are permitted and recommended in limited intake.

The Resolution to Sleep More

Getting more sleep comes in at the number two spot. In a recent study conducted by the Centers for Disease Control and Prevention, it has been found that 1 in 3 adults do not get sufficient sleep. Many people lose sleep due to life distractions and worries. Those who are resolved to get more sleep can try natural methods, such as relaxation yoga or listening to soothing instrumental music, in order to increase their body’s urge to rest. Having a consistent sleep schedule, even on days off from work or school, can also help individuals get sufficient amounts of sleep.

The Resolution to Get More Exercise

Exercise more comes in at number three. About two-thirds of Americans who make New Year’s resolutions make fitness resolutions.[3] However, the majority of these people do not succeed with their goals due to lack of motivation and time. Establishing a reasonable workout routine and having a workout buddy can help keep people motivated to succeed. Also, using cell phone apps that track daily physical activity can be helpful in staying inspired.

The Resolution to Quit Smoking

For those who smoke, your New Year’s resolution comes in at the number four spot in the top five resolutions. Every year, many people resolve to stop smoking, yet some fall back on this habit. The best approach to stopping is to develop a plan for quitting. Having a set date for quitting and making loved ones aware of this plan are crucial steps toward success, as is spending time figuring out what triggers the drive to smoke.

Various medications for fighting nicotine addiction are also available with a written doctor’s prescription. Quitting cold turkey often proves ineffective, so having insight from a doctor, support from friends and family, and knowing what other free resources are out there can help with sticking to this resolution.

The Resolution to Stop Drinking

Knocking a drinking habit lands at number five.[4] As with smoking, many people make their New Year’s resolution to stop drinking, yet struggle to uphold this resolution throughout the year. One of the first steps in resolving to quit should be learning about the health benefits of quitting and what damage excessive drinking can do to the body and mind.

Establishing a solid support system and reaching out to different community-based resources are extremely important steps in maintaining sobriety. There are also a number of apps and online support available to help individuals track their sobriety goals and give them insights and group meeting availability.

Reference

[1] TN Nursery: Don’t Make A New Year’s Resolution You Can’t Keep
[2] WebMD: Carbohydrates: Natural Carbohydrate Foods vs Refined Carbs
[3] Psychology Today: Study Identifies No. 1 Source of Motivation to Exercise More
[4] Help Guide: Alcohol Abuse Treatment and Self-Help

More by this author

Tammy Sons

Master Gardener, Horticulurist, Arborist

There’s No Such Thing as Unconditional Love. You Either Love Someone or You Don’t To Really Overcome Grief, You Have to Experience These 5 Stages Supercharge Brain Health With These Foods Anxiety and Depression Are Linked To Chemical Brain Imbalances Motovational Tips For Procrastinators

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Published on July 9, 2020

10 Easy At-Home Leg Toning Workouts for Women

10 Easy At-Home Leg Toning Workouts for Women

As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

Ready to get strong? Here are the best at-home leg toning workout moves for women.

1. Bodyweight Squats

    The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

    • Stand straight with your feet shoulder-width apart and toes slightly turned out.
    • Bend at the knees until your thighs are parallel to the floor.
    • Pause for a moment and push yourself back to your original position.
    • Repeat.

    For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

    Advertising

    2. Forward Lunges

      When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

      • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
      • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
      • If possible, lightly touch the floor with your left knee.
      • Push off on your front foot to bring yourself to the starting position.
      • Repeat on the other side.

      Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

      3. Single-Leg Deadlift

        Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

        • Stand with your feet hip-width apart.
        • Hold a dumbbell in each hand with palms facing the front of your thighs.
        • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
        • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
        • Slowly return to the starting position.
        • Repeat and switch legs after doing all the reps.

        Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

        4. Jumping Jacks

        Advertising

          Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

          • Stand straight with your legs together and arms to your sides.
          • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
          • Jump back quickly, bringing yourself to the starting position.
          • Repeat.

          Start with 3 sets of 10 or more repetitions of jumping jacks.

          5. Single-Leg Calf Raise

          See the source image

            The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

            • Stand upright with your feet hip-width apart and arms on your hips.
            • Bend your left knee and bring it hip-level.
            • Lift your right heel off the ground and balance on the ball of your foot.
            • Pause for a moment and lower your heel.
            • Repeat and then switch sides.

            Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

            6. Side Lunges

              This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

              Advertising

              • Stand with your feet hip-width apart and hands clasped in front of your chest.
              • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
              • Keep your left leg straight during the process.
              • Push back and return to the starting position.
              • Repeat.

              Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

              7. Plank Leg Lifts

                Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                • Begin in a low plank position with your body straight and weight on your forearms.
                • Tighten your abs and raise your right leg, pausing for a moment.
                • Lower your right leg and do the same with your left leg.
                • Repeat.

                Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                8. Glute Bridge

                  The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                  • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                  • Squeeze your abs and glutes.
                  • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                  • Pause for a few seconds and return to the starting position.
                  • Repeat.

                  Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

                  Advertising

                  9. Step-Ups

                    If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                    • Begin standing facing a step.
                    • Place your right foot on the step and left foot on the floor.
                    • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                    • Hold this position for a moment and then return to the starting position.
                    • Repeat and switch legs.

                    Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                    10. Dumbbell Good Morning

                    How to Do Good Mornings With Perfect Form | Muscle & Fitness

                      Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                      1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                      2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                      3. Hold this position for 4-5 seconds and return to your original position.
                      4. Repeat.

                      Aim for 3 sets of 12-15 reps.

                      Final Thoughts

                      There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                      In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                      More Tips on Strengthening Your Legs

                      Featured photo credit: Sergio Pedemonte via unsplash.com

                      Reference

                      Read Next