Reaching your fitness goals in 2020: 5 tips for sure success

Do you want to finally reach your fitness goals in 2020? When you have a clear goal in mind, it's much easier to achieve it. Do you want to build up a specific muscle group, improve your strength, or lose body fat for good? If you're not yet sure how to get the most out of yourself in 2020, my first recommendation is to set yourself a concrete fitness goal.

In coaching – whether 1:1 personal training in Zurich or online fitness coaching – I help you define your fitness goals and show you how to get results efficiently, so you're guaranteed to reach your fitness goals in 2020. In personal training with me, you get exclusive tips for your training and nutrition. In this article, I'll also show you 5 tips for putting your New Year's resolutions into action with ease and transforming your body.

Tip 1: Define your 2020 fitness goals clearly

If you just train blindly because your motivation is running high from the new year, you'll sooner or later let your training slide and possibly fall back into old habits. Most people quickly forget their New Year's resolutions. But by setting clear goals upfront, you can avoid unnecessary frustration later on.

When you have your goals in view and know exactly what you're training for, it supports your training and you get results in the long run. Want to lose weight? Then your goal shouldn't simply be „lose weight" – that's too vague and hard to measure. Phrase your goals precisely: „lose 6 kilos in 8 weeks" is a better resolution, one with a clear deadline that gets you to your fitness goal faster.

Tip 2: Set realistic fitness goals

Another important point: set yourself realistic goals. If your goals for 2020 are too ambitious, you'll quickly hit your limits and lose motivation. Talk to other people who train regularly – they can advise you on what's realistic.

I'd be glad to work out your 2020 fitness goals together with you, whether through 1:1 personal training in Zurich or online fitness coaching, and help you put them into action through close collaboration.

Tip 3: Build a routine and train regularly

Once you've defined your fitness goals for 2020, you can create an individual training plan. I recommend building a routine and, ideally, always training on the same days and at the same time. Fixed training days and times won't speed up your muscle growth directly – but a routine will help you move steadily toward your fitness goals.

Your fitness success also depends on how consistently you do your workouts. Depending on your fitness goals, you should decide how often per week you want to train. Training 2 to 3 times a week is great. Managing 3 to 4 times is even better.

Building in rest periods between your training sessions is also important, so your muscle tissue can recover. If you train every day, focus on your upper body one day and your lower body the next. The third day is a good fit for a cardio session.

Tip 4: Reach your fitness goals with the right fitness nutrition

Your training success doesn't just depend on your workouts – naturally, your nutrition plays a big role too. Nutrition accounts for around 70% of your success, so if you eat right, you'll reach your 2020 fitness goals faster.

Your fitness nutrition should be tailored to your goals. Nutrition for muscle growth looks different from nutrition for weight loss. To hit a calorie surplus or a calorie deficit, you need to know exactly how high your daily calorie intake should be. It's also important that your diet is tailored individually to your body type and your needs.

I'd be happy to help you calculate your total energy expenditure from your basal metabolic rate and activity level, and to create a nutrition plan perfectly tailored to you, with the right balance of the 3 macronutrients (carbs, protein, fat) – customized to your personal fitness goals for 2020.

Tip 5: Keep your motivation steady with small goals

At the start of a new fitness program, motivation is high – no question. But how long will that drive last? How many people actually reach the fitness goals they set for themselves?

To reach your fitness goals in 2020, it's important to keep your motivation consistently high. Realistic goals and a routine will help you stick with your new training plan for good. To stay motivated, I recommend measuring the progress you've made so far at regular intervals.

To do that, break your goals down into smaller goals. For every small goal you hit, you should be genuinely proud of yourself! Reward yourself for your successes, and you'll start associating reaching your fitness goals with something positive that you'll want more and more of.

My bonus tip: train together with a training partner

It's much easier to get yourself moving for training and stick to your gym training plan when you're not doing it alone. Plus, you're less likely to just cancel a session when someone's waiting for you. A training partner can also help you train more intensely, and training is simply more fun with someone else. And more fun means more success.

Reach your fitness goals with online fitness coaching or 1:1 personal training in Zurich in 2020

The new year should be your year, and there's no way around that. I'd be glad to support you, through goal-oriented and tailor-made online fitness coaching or 1:1 personal training in Zurich, in reaching your fitness goals in 2020. Whether it's body transformation, weight loss, muscle building, muscle definition, cardio training, functional training, or pregnancy training – if I get to be your coach, you'll reach your goal faster.

With online fitness coaching, you can expect:

• An individual training plan for your 2020 fitness goals, which I create based on a precise analysis of your body

• A tailor-made nutrition plan based on your hormonal profile

• Exercise videos with detailed explanations of proper execution from Coach Marco

• Form checks: you send videos of your exercise execution, and Coach Marco reviews and corrects them via the coaching app

• A new training plan every 4 weeks, based on a fresh body analysis

• Successful training through personal support via Skype and email. I'm always there for you if you have questions.

With 1:1 personal training, you can expect:

• The most individual and exclusive form of coaching, with personal 1:1 sessions on-site at the gym, at home, or in the office. Get coached by a 19-time fitness cover model and learn directly from me.

• The WHY: In a personal conversation, we figure out what your WHY is. You need a clearly defined WHY to stay motivated, long-term and sustainably, to remain fit and healthy.

• Goal setting: after we've discussed the WHY, we define the goal. The goal has to be realistic, with a clear deadline and a consistent thread running through it.

• Mindset coaching: together we sharpen your mindset and set a strong mental trigger for reaching your goal. Even with the best coach, you can't reach your goal without the right mindset.

• Bloodwork: we analyze your blood values and your hormonal status. This tells us about the state of your thyroid, cholesterol, diabetes risk, and insulin sensitivity. This way we can spot early indicators of potential health risks and work on them together in coaching.

• Body screening: we analyze your posture, the condition of your spine, any imbalances in your body, mobility, joint weaknesses, and the condition of your tendons and ligaments.

• Implementation: your training and nutrition concept is tailored individually to you and your needs, based on your bloodwork and body screening. Because we work with real analysis data, we don't rely on gut feeling for training or nutrition – we work from a precise foundation for fast results.

• Monitoring: proper goal achievement requires proper monitoring. That's why we do regular body fat measurements using the Bioprint Method from the world-renowned strength coach Charles Poliquin, who was also my mentor. Every so often there are also unannounced spot checks, aimed at giving the highest possible assurance that the client is sticking to the coaching recommendations and that the desired results can actually be achieved.

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I offer a free 15-minute phone consultation where I explain how the coaching works and which type of coaching suits you better – 1:1 personal training or online fitness coaching. In the case of 1:1 personal training, we'll arrange a further meeting at the gym or in your office to discuss further details and the next steps.

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Are you interested? Then simply sign up below and I'll get in touch with you right away.

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