{"id":43194,"date":"2020-07-22T03:00:00","date_gmt":"2020-07-22T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/stay-fit\/"},"modified":"2020-07-22T03:00:00","modified_gmt":"2020-07-22T01:00:00","slug":"stay-fit","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/discover\/stay-fit\/","title":{"rendered":"From quick-fix to long-term: How to maintain your fitness results"},"content":{"rendered":"\n

We\u2019re bombarded with easy solutions and quick fixes for all aspects of our lives –  and even more so than ever when it comes to fitness. No matter what that Facebook ad says about losing 10 pounds in a week, you can\u2019t get ripped, toned and slim overnight. <\/strong>To become and stay fit takes more than just a week.<\/p>\n\n\n\n

That\u2019s not to say that you can\u2019t get killer definition after an intense routine – burpee pull-ups<\/a>, kettlebell swings<\/a> and sumo squats<\/a> will all give you \u201cthe pump\u201d straight after your workout. It\u2019s just that short-term results rarely stick. Physical activity is not something to be treated like a crash course<\/strong>. It\u2019s a continual interaction with the environments around us. We\u2019re only as fit as our ability to adapt and respond to the world. So, if you want results, it\u2019s crucial that you exercise consistently.<\/p>\n\n\n\n

So what principles and habits do you need to adopt to stay fit?<\/p>\n\n\n\n

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4 HABITS THAT WILL HELP YOU STAY FIT<\/h2>\n\n\n\n

1. Make working out part of your schedule<\/h3>\n\n\n\n

The most obvious difference between fast results and long-term fitness is that the latter is more practical. It\u2019s easier to make exercise a part of your lifestyle – rather than spending a week eating 500 calories a day and ditching commitments for daily HIIT<\/a> classes. Certainly, quick fixes can spur you on to train harder, but you need to stick to it by creating a schedule with measurable, easy-to-reach goals you can track to be able to also stay fit.<\/p>\n\n\n\n

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2. Switch up your routine<\/h3>\n\n\n\n

It\u2019s not uncommon to hit a plateau in your training routine. You might be swimming<\/a> every night and seeing no signs of change – so swap swimming for spinning. If your morning run<\/a> is starting to cause aches in your joints, sign up for a yoga<\/a> class. Doing the same exercises again and again makes it harder to see results.<\/strong> Your muscles become familiar with the motions, your body uses half the energy to complete once-challenging tasks and your brain gets bored. Mix up your routine<\/strong> with a combination of weights and cardio, classes and gym routines, solo workouts and group classes. Your body (and mind) will thank you for it.<\/p>\n\n\n\n

3. Reset your goals regularly<\/h3>\n\n\n\n

Nothing can describe the feeling of reaching your health and fitness goals<\/a>. But where do you go from there? Avoid negative habits<\/a> sliding their way back in and undoing all your hard work by resetting your fitness goals and aiming even higher. Make sure your goal is specific, write down the date you\u2019ll achieve the goal, then develop a thorough plan to achieve it. You\u2019ve done it before and you can do it again.<\/p>\n\n\n\n

4. Maximize your workout time<\/h3>\n\n\n\n

One of the most common reasons for not exercising is lack of time. But slow and steady doesn\u2019t always win the race. So skip the hour-long circuits at easy-to-moderate intensities and challenge yourself to half an hour of moderate-to-high intensity exercise, going at 100% for the entire routine with 15- to 30-second rest breaks. If you\u2019re really short on time, this 16-minute Tabata<\/a> should do the trick and help you stay fit.<\/p>\n\n\n\n

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We\u2019re bombarded with easy solutions and quick fixes for all aspects of our lives –  and even more so than…<\/p>\n","protected":false},"author":7,"featured_media":43195,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"From Quick-Fix to Long-Term: How to Become & Stay Fit | EVO Fitness","_seopress_titles_desc":"Physical activity is not something to be treated like a crash course. Here are for habits that will help you not only become but also stay fit.","_seopress_robots_index":"","footnotes":""},"categories":[20],"tags":[126,180,401,507],"class_list":["post-43194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-discover","tag-workout","tag-training","tag-routine","tag-stay-fit"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43194"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43194\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43195"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}