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Daily Workout Routine: 5 TIPS To Achieve Your Goals

Ever wonder why your goal isn’t working?

You are doing your best effort to accomplish your goals and yet it looks like nothing seems to work?

Having a healthy and fit body takes time and effort. No magic pill, no magic fruit, no magic drink, no fad diet. It’s pure hard work and discipline. In order to achieve that beach-body-ready physic, here are some tips that might help you achieve your goals and let the best out of you.

1. Clear goal

The tip itself is self-explanatory, you can’t just do what you gotta do. In order for the plan to work, you should have a concrete goal, whether it is for a special occasion or just for your own body achievement. A lot of fitness enthusiasts has checklists and food planning that depends on your target body goal.

“If you don't know where you are going, you'll end up someplace else.” ― Yogi Berra

Think of it this way:

What goals do you have in mind? Do you want to gain muscles? Do you want to tone down? Or do you want to maintain your physic?

It all starts with a decision which goal you would want to achieve. If you don’t know where to start, there are a lot of fitness apps or fitness trackers that you can download from the internet which can help you set your goals and achieve them and have a specific, realistic, attainable and time-sensitive goal you can achieve.

2. Challenge Yourself

You always feel tired even after a single set, you’re not conditioning your mind to go beyond your goals. Like what John Dryden says, we first make our habits then our habits make us, which is true! You can’t just do the same workout every day and immediately ask for a change.

“We first make our habits, then our habits make us.” ― John Dryden

Push yourself to the limit, say, if you want to gain strength, you can add up an extra 5% of the amount of weight you lift each week or incorporate a high-intensity cardio workout using a jump rope of your preference. Once you become efficient at something, you need to add a new stimulus to keep your body adapting and improving.

3. Get Enough Sleep

According to Thomas Dekker, “Sleep is the golden chain that ties health and our bodies together.”

Sleeping well is vital to experiencing both physical and mental well-being. Getting an adequate amount of sleep regularly is essential to experiencing well-being. Hence, you get tired from your daily workout and your muscles are fatigued, you need to give yourself the reward of having enough rest so you can wake up the next day feeling well rested and ready to start your day.

4. Drink Plenty of Water

You heard it right! Drink plenty of water to stay hydrated.

When it’s hot outside, DRINK WATER

When you’re exercising, DRINK WATER.

Water is an essential element which helps our body function well. Without water, you’re depriving yourself of being hydrated. Getting enough supply of water to your body will help your kidney flush out unwanted toxins from your body. Drinking it helps you think, focus, concentrate, and stay alert. As a result, your energy levels also improve.

5. Eat The Right Amount of Calories

By definition,A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.”

The human body needs calories to survive. If you consume only the number of calories needed every day, you’re going to have a healthy life. Calorie consumption that is too low or too high will eventually lead to health problems. Calorie consumption usually depends on age, sex, size and activity level.

Below are the calorific values of three main components of food:

  • 1 g of carbohydrates contains 4 kcal
  • 1 g of protein contains 4 kcal
  • 1 g of fat contains 9 kcal

As an example, here is the breakdown of how a person would get calories from one cup of large eggs, weighing 243 g:

Fat: 23.11 g

23.11 g x 9 kcal = 207.99 kcal

Protein: 30.52 g

30.52 x 4 kcal = 122.08 kcal

Carbohydrate: 1.75 g

1.75 x 4 kcal = 7 kcal

243 g of raw egg contains 347 kcal. 208 kcal comes from fat, 122 kcal is taken from protein, and carbohydrate provides 7 kcal.

Too much calorie consumption will eventually lead to obesity and health problems, if you’re on a certain weight target then you need to calculate your calorie consumption each day to achieve your goals.


There are no secrets to having a healthy body, just pure discipline and hard work. The next time you think that your goals aren’t working for you, have patience, work harder, go beyond your limit, and do whatever you can to get there.

At the end of the day: YOUR GOAL, YOUR BODY.

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