New Year’s Resolutions: A Simple Guide to Doing It Right
Around this time of year, many people start thinking about New Year’s resolutions, especially when it comes to fitness, weight loss, or getting healthier.
If that’s you, this guide is here to help.
Below are 15 simple, practical tips to help you start the year in a way that’s realistic, sustainable, and far more likely to succeed.
1. Set realistic goals
If you’re new to training, or coming back after a long break, be honest about what you can manage. Going from zero exercise to five sessions a week doesn’t last.
Three sessions a week done consistently all year will always beat five sessions a week for one month.
2. Don’t try to change everything at once
Big changes all at the same time often lead to burnout. Focus on one or two habits first, then build from there.
3. Avoid fat burners & “weight loss pills”
There’s no shortcut here. These products don’t fix habits and often cause more harm than good.
4. Focus on long-term eating habits
Instead of quick fixes, ask yourself:
What small changes could I realistically stick to for months or years?
5. Stop comparing yourself to the past
Forget what you “used to be able to do.”
Focus on what you can do right now. The past is information — not a standard you need to live up to.
6. Accept that you don’t need all the answers
Training can be confusing. That’s normal.
Asking for help is not weakness — it’s usually the fastest way forward.
7. Cardio isn’t the only answer
Cardio has its place, but endless hours of it are not the solution to fat loss. Strength training and structure matter more than you probably realise.
8. Learn the basics of calories and nutrition
You don’t need to become an expert, but understanding the basics helps. Try swapping some scrolling time for reading or learning something useful.
9. Avoid extreme diets and detox plans
If a plan sounds extreme, restrictive, or promises rapid results — it’s usually a red flag.
10. And following on from that… avoid meal replacement schemes
They don’t teach real habits or real-life eating skills.
11. Learn to cook a few simple meals
If cooking feels overwhelming, make it a goal to learn one easy meal per month.
Get your partner, family, or kids involved — it makes it more enjoyable and sustainable.
12. Don’t copy everyone else in the gym
What works for someone else may not be right for you. Don’t change your opinion program every two weeks because of something you saw online.
13. Track your progress the simple way
Before buying gadgets or tech, buy a notebook and pen.
Write down what you do in each session and aim to improve gradually.
14. Remember: the gym is only a small part of your week
Even if you train hard for three hours a week, there are 165 other hours that affect your results.
Pay attention to your:
• Sleep
• Stress
• Hydration
• Daily food choices
15. Deal with injuries first
If you have any current aches, pains, or injuries, get them checked by a professional before pushing hard in training.
If you need help or guidance, feel free to reach out.
Tristan ‘New year, new you *’ Buttle
*Not necessarily — just a better approach.
PS: If this helps, feel free to share it with someone who needs it.
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