Training, Exercise & Lifestyle Changes – Setting Goals

Valuable tips on changing your lifestyle with goals that are achievable, sustainable and successful. Getting the best advice from a professional personal trainer in the UAE is a step in the right direction.
setting exercise goals in Dubai and Abu Dhabi

Changing Your Lifestyle – Small Steps For Great Results

Article Contributor: Admin

Ok, so you’ve decided that enough is enough, you’re going to cut out all the junk, get off the couch and start exercising in Abu Dhabi, Dubai or Sharjah to get that beach body you’ve been craving all these years.

That’s a fantastic decision! Embarking on a journey to a healthier lifestyle can be immensely rewarding. Not only does it have the potential to transform your physical appearance, but it can also significantly boost your mental well-being, giving you a renewed sense of confidence and vitality.

Great! However, before commencing this journey, there are a few factors that need to be taken into consideration. It’s not just about making a decision one day and diving headfirst into the deep end the next. The transition from your current habits to newer, healthier ones should be gradual to increase the likelihood of long-term success.

Here are a few pointers to follow from an Abu Dhabi Personal Trainer in order to ensure that these changes you make are sustainable, successful and something you can maintain for years to come. They’ll help guide you through setting realistic goals, choosing appropriate exercises, and creating a diet plan that doesn’t feel like a punishment but rather a new way to enjoy life.

Enjoy! Take pleasure in the process and celebrate small victories along the way. Each step forward is a victory in itself and brings you closer to your ultimate goal. Remember, this isn’t just about a quick fix; it’s about adopting a lifestyle that will keep you healthy and happy for years to come.

Table Of Contents

Setting Effective Fitness Goals

When it comes to setting fitness goals, it’s important to go beyond generic aspirations like “lose weight” or “get fitter.” These vague goals often lead to a lack of motivation and can hinder your progress in the long run. To stay motivated and committed to your exercise routine, consider setting specific and measurable goals.

Research in sport psychology has shown that individuals who set short-term goals that align with a long-term objective tend to have higher levels of intrinsic motivation. This intrinsic motivation fuels commitment and helps individuals stay on track with their fitness journey. It’s crucial to establish realistic goals and give yourself a clear time frame for achieving them.

For instance, instead of aiming to simply lose weight, you could set a goal like, “I want to lose 2kg of fat in the next 4 weeks.” This goal is specific, time-bound, achievable, and provides you with a clear target to work towards. By setting goals that are SMART (Specific, Measurable, Achievable, Relevant, Time-bound), you increase your chances of success and maintain your motivation throughout the process.

Key Points:
 
A careful consideration of these elements is necessary:
 
  • It’s beneficial to steer away from ambiguous aspirations such as “lose weight.” Instead, articulate precise targets like “lose 15 pounds in 3 months by incorporating a balanced diet and regular exercise.”

  • Crafting short-term milestones that pave the way toward an overarching long-term ambition can significantly enhance your sense of accomplishment and progress.

  • Defining a realistic time frame for each objective you set is crucial. This means understanding your current limitations and setting deadlines that are challenging yet attainable.

  • To improve the likelihood of success, make sure every goal you set adheres to the SMART criteria: Specific goals have a much clearer sense of direction; Measurable goals allow you to track your progress; Achievable goals ensure that you’re setting yourself up for success rather than disappointment; Relevant goals align with your broader life ambitions and values; Time-bound goals impose a timeline that fosters urgency and commitment.
 

Make SUSTAINABLE healthy lifestyle choices…

Adopting a healthy lifestyle that includes regular physical activity is not just about achieving immediate results or short-term goals. Rather, when considering exercise and personal training in the UAE, it’s important to approach it not as a fleeting endeavor for rapid weight loss but as an essential component of your daily routine.

Being active and engaging in consistent exercise is often misunderstood as a temporary measure—a means to an end like looking good for a particular event. People frequently exercise intensely to get ready for a vacation that’s a few months away or to fit into a specific outfit, like a wedding dress. But this perspective undermines the true essence of what a healthy lifestyle should be; it is a commitment that should seamlessly integrate into your day-to-day activities, becoming as habitual as eating or sleeping.

Embarking on a rigorous exercise regimen out of the blue, such as committing to grueling 2-hour training sessions 5 days a week, is not only daunting but also largely impractical for those who have led a sedentary life up to that point. Such drastic changes are difficult to maintain and often result in burnout or demotivation.

Consider that you’re embarking on a journey that will hopefully span many years, a lifetime even. With this long-term horizon, it’s vital to allow for gradual progression in your fitness routine. Start with manageable, bite-sized workouts and slowly elevate the intensity or frequency of your training as you build strength and stamina. Always keep in mind that the watchword here is sustainability. Your goal should be to create a balance that allows for personal growth and health without overwhelming yourself, ensuring that these changes can be maintained over the course of a lifetime.

In conclusion, shift your mindset from seeking instantaneous transformation towards establishing a sustainable and healthy lifestyle. This thoughtful approach will serve you well and ensure that staying active becomes a natural part of your everyday life. Remember, sustainable choices lead to enduring changes, setting the foundation for a healthier, more energized you.

Patience Is A Virtue…

Success often lies in the journey, not just the destination. When it comes to personal fitness objectives such as the desire to shed that extra 3kg, it’s important to recognize that these transformations don’t occur instantaneously. Indeed, envisioning your goal is the first step, but reaching it requires consistent effort and time.

A common misconception is that dramatic changes will be visible immediately—this is rarely the case, especially when discussing physical transformation and weight loss. If you’re starting a new workout program or shifting towards healthier eating habits, it’s crucial to adjust your expectations accordingly. Losing 3kg might seem like a small target, but it involves more than just cutting down calories; it’s about altering your lifestyle in a sustainable way.

Remember, the key term here is ‘sustainability’. A healthier lifestyle should be holistic and long-term, focusing on maintaining good habits rather than seeking instant gratification. It’s tempting to crave immediate results, but real success is built over time through dedication and perseverance.

So, if you find yourself standing on the scale after the first few days or even a week into your healthier regimen and the numbers aren’t dropping as fast as you’d hoped, do not be disheartened. Those rock-hard abs and toned physique you envision require more than just a week of nutritional changes and a handful of workouts—they demand continuous commitment and patience.

It’s during this process that keeping motivated plays a pivotal role. Celebrate the small victories along the way, appreciate the incremental improvements, and stay focused on why you started. Avoid the impulse to ‘throw in the towel’ just because progress seems slow. Remember that each healthy meal you choose and every workout you complete is a step towards your ultimate goal.

Patience is more than a virtue—it’s a crucial component of any successful personal training endeavor. Keep this in mind, and keep pushing forward, and eventually, you will see the fruits of your labor. The journey to a healthier you is not a sprint; it’s a marathon that requires resilience, determination, and above all, patience.

dont count the days make the days count - UAE Perosnal Trainers Inspirational Quote
train insane or remain the same motivational quote - uae personal trainers

Choose exercise methods that you ENJOY

When it comes to staying active and maintaining a healthy lifestyle, it’s crucial to find exercises that you genuinely enjoy. Here are some examples of different types of exercises you can explore:

Cardiovascular Exercises:

Cardiovascular exercises, often referred to as cardio, are designed to increase your heart rate and improve the overall function of your cardiovascular system. Engaging in regular cardio workouts can bring about numerous health benefits such as improved heart health, increased metabolism, and better mood regulation.

  • Running or jogging – Both activities are highly effective for burning calories and can be done almost anywhere. Whether on a treadmill or an outdoor trail, these exercises strengthen the heart and lungs.

  • Cycling – This low-impact exercise is excellent for building leg strength and boosting stamina. It’s also a fun and eco-friendly way to commute.

  • Swimming – A total body workout that’s gentle on the joints. Swimming engages all major muscle groups and improves cardiovascular endurance.

  • Dancing – From zumba to ballroom dancing, this enjoyable form of exercise can quickly boost your heart rate and offers a great social activity as well.


Strength Training Exercises:

Strength training exercises are crucial for building muscle mass and bone density, increasing metabolic rate, and supporting overall physical strength. Utilizing various techniques and equipment, individuals can target different muscle groups to achieve a balanced strength level.

  • Weightlifting – An excellent method to target specific muscle groups, increase muscle size and strength, and also support joint health.

  • Bodyweight exercises (push-ups, squats, lunges) – Convenient exercises that don’t require any equipment and can be modified to suit all fitness levels.

  • Resistance band workouts – These provide variable resistance, are portable, and are useful for both beginners and advanced athletes to enhance strength training.

  • Kettlebell training – A dynamic form of workout that combines strength, flexibility, and cardiovascular fitness.

 


Flexibility and Mobility Exercises:

Flexibility and mobility exercises are essential for maintaining a range of motion in the joints, preventing injuries, and helping with muscle recovery after strenuous workouts. Incorporating these exercises into your routine can lead to improved posture and reduced muscle tension.

  • Yoga – A mind and body practice that combines stretching poses with deep breathing and meditation or relaxation.

  • Pilates – A form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility.

  • Stretching routines – Regular stretching helps maintain flexibility, can relax tense muscles, and may reduce the risk of injury during other activities.

  • Tai Chi – Often described as meditation in motion, this martial art promotes serenity through gentle movements and is suitable for all ages.


High-Intensity Interval Training (HIIT):

High-Intensity Interval Training, commonly known as HIIT, involves short bursts of intense exercise alternated with low-intensity recovery periods. It’s known for its effectiveness in boosting cardiovascular fitness, increasing calorie burn, and enhancing performance within a shorter duration of time compared to steady-state cardio workouts.

  • Circuit training – Involves a series of exercises performed one after the other with minimal rest in between, targeting different muscle groups.

  • Tabata workouts – A form of HIIT that consists of 20 seconds of intense work followed by 10 seconds of rest, repeated for four minutes.

  • Plyometric exercises – These explosive movements aim to increase power, speed, and agility, often involving jumping and dynamic motions.

  • Sprints – Short, high-intensity running intervals that can rapidly increase heart rate and build speed and endurance.


Mind-Body Exercises:

Mind-body exercises focus on the connection between mental and physical health. Practicing these exercises can lead to increased mindfulness, stress reduction, and an overall sense of well-being.

  • Meditation – Involves sitting quietly and focusing on your breath or a mantra. It helps calm the mind and can reduce stress and anxiety.

  • Qi Gong – A practice that integrates physical postures, breathing techniques, and focused intention, originating from traditional Chinese medicine.

  • Mindful walking – Combines walking with mindfulness, encouraging an awareness of the present moment while moving.

  • Breathing exercises – These are designed to focus your attention on your breath, which can help to improve lung function and reduce stress levels.

In Summary.....

It’s essential to remember that there is no one-size-fits-all approach to exercise. What works for someone else may not necessarily work for you. By exploring different types of exercises and finding what brings you joy and satisfaction, you’re more likely to stick to your fitness routine in the long run. If you need guidance in discovering the right exercises for you, consider working with a personal trainer who can customize a plan based on your preferences and goals.

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