How to ACTUALLY SUCCEED with Your New Year’s Resolution to Get Fit and Healthy

December 28, 2024 Kevin Almeida

fit and healthy new year resolutions, weightlifting, build muscle

Let’s face it: we all want to get fit and healthy in the New Year (especially if we spent the past several weeks in a turkey and eggnog-induced coma), but your odds of actually following through on your New Year’s resolution are statistically pretty slim. In fact, studies show that nearly 80% of New Year’s resolutions fail by February. I’ve had Christmas trees that lasted longer than that!

So why is the failure rate so high, and what can you do to improve your odds at making a real improvement to your health & fitness in 2025? This guide breaks down how to make your fitness and health resolutions stick, with tailored strategies for your specific age groups and body type, including a grocery list, how to focus your workout, and practical advice on diet, exercise, and lifestyle changes.

Why Most Resolutions Fail

Lack of Specificity: Goals like "get fit" or "lose weight" are too vague. Without specific milestones, it’s hard to measure progress. Without measurable progress, it’s easy to get discouraged - you can’t make dramatic changes to your body overnight!
Unrealistic Expectations: Aiming for drastic, immediate transformations can lead to burnout. It’s great to hit the ground running, but remember: the key to fitness lies in building healthy HABITS; things you can do consistently every week or even every day.
Neglecting Habit Formation: Habits take time to build, yet many people expect immediate results. By February, the time 80% of people give up on their fitness resolutions for the year, your brain is still rewiring itself around your new habits. You’re training your brain, not just your biceps!
Ignoring Your Individual Needs: Generic plans don’t account for how different your fitness plan needs to be based on age, body type, or fitness level, leading to frustration and even injury. That’s why this article has different recommendations for different age groups and body types.

Strategies for Success

1. Set SMART Goals

Specific, Measurable, Achievable, Relevant, and Time-bound goals give you a clear roadmap. For example:

Instead of “I want to lose weight,” say, “I will lose 10 pounds in 12 weeks by exercising three times a week and eating 500 fewer calories daily.” Think of it this way: the difference between a goal and a pipe dream is that a goal has a specific number and a specific date to go along with it.

2. Build a Balanced Diet

We’ll go into more detail for each age group and body type later on, but as a general rule of thumb:

Diet and Nutrition

Young Adults (20s-30s): High protein intake for muscle building, with carbs for energy.
Middle-Aged Adults (40s-50s): Focus on anti-inflammatory foods like leafy greens, fatty fish, and nuts.
Older Adults (60+): Prioritize calcium, vitamin D, and fiber-rich foods.

3. Foster a Healthy Lifestyle

Sleep: Aim for 7-9 hours nightly to support recovery and hormone regulation.
Stress Management: Practice mindfulness, yoga, or meditation.
Hydration: Drink at least 8 cups of water daily.

4. Understand Your Starting Point

What is Your Body Type? Ectomorphs, mesomorphs, and endomorphs respond differently to exercise and diet. Tailor your plan accordingly.
How Old Are You? Young adults may benefit from high-intensity interval training (HIIT), while older adults might prioritize strength training and low-impact exercises.

Guidelines for Determining Your Body Type

Understanding your body type can help you tailor your fitness and nutrition plan effectively. Here’s how to identify if you are an ectomorph, endomorph, or mesomorph:

Ectomorph: Focus on resistance training and calorie-dense meals

Naturally lean and long.
Struggles to gain weight or muscle mass.
Narrow shoulders and hips.
Fast metabolism, often feels the need to eat frequently.

Endomorph: Emphasize cardio and controlled calorie intake.

Naturally rounder or softer body shape.
Gains weight easily, especially in the midsection, hips, or thighs.
Struggles to lose weight despite effort.
Slower metabolism, may benefit from controlled calorie intake.

Mesomorph: Mix of strength and cardio for balanced fitness.

Naturally athletic build.
Easily gains muscle and maintains a lean physique.
Broad shoulders, narrow waist.
Responds well to both cardio and strength training.

How to Confirm Your Body Type

Mirror Test: Stand in front of a mirror and assess your overall shape. Notice where you store fat and how your muscles appear.
Performance Observations: Track how your body responds to different types of workouts and diets over a few weeks.
Professional Input: It might be overkill, but you can always consult a fitness trainer or dietitian for a more accurate assessment.

5. Strategies for Every Age Group

For Ages 18-34

At this age, we’re full of energy and ambition, but it’s easy to bite off more than we can chew. One of the main reasons resolutions fail is because we aim for perfection instead of progress. The science behind habit formation shows that small, consistent actions lead to lasting change. So ditch the all-or-nothing mindset and focus on building habits that stick.

Building Healthy Habits

Start small: Think baby steps. Want to get fit? Start with just 10 minutes a day—seriously, that’s enough to kickstart a habit.
Habit stacking: Pair your workout with something you already do daily. For example, do squats while brushing your teeth or stretch while watching your favorite show.
Track your progress: Use a journal or an app to log your workouts and meals. Seeing your progress builds motivation.

Your New Year’s Workout Plan

Monday & Thursday: Strength training. Focus on exercises like bench presses, rows, and squats to build muscle and strength.
Tuesday & Friday: High-Intensity Interval Training (HIIT). These quick bursts of intense exercise are perfect for burning calories and improving endurance.
Wednesday: Active recovery. Go for a brisk walk, do yoga, or stretch to keep your body moving while giving it a break.
Weekend: Outdoor fun! Play a sport, hike, or try something adventurous like rock climbing.

Grocery List for Gaining Muscle

Lean proteins: Chicken breast, eggs, salmon
Complex carbs: Brown rice, quinoa, oats
Healthy fats: Avocado, nuts, olive oil
Vegetables: Spinach, broccoli, bell peppers
Supplements: Whey protein, creatine

Grocery List for Losing Weight

Lean proteins: Chicken breast, turkey breast, cod, tofu
Low-calorie carbs: Cauliflower rice, zucchini noodles
Healthy fats: Almonds, chia seeds
Vegetables: Kale, asparagus, cucumbers
Snacks: Greek yogurt, fresh berries

Your Timeline and Goals

Weeks 1-4: Get consistent. Aim for at least three workouts per week. Celebrate small wins like drinking more water or showing up at the gym.
Weeks 5-8: Increase intensity. Maybe you’re ready to add an extra workout day or lift heavier weights.
Weeks 9-12: Focus on performance. Set goals like running a 5K, hitting a personal record at the gym, or mastering a yoga pose. These milestones are great confidence boosters.

For Ages 35-49

Hello there!
If you’re in this age group, you’ve probably got a lot on your plate—career, family, social commitments—and it’s tough to prioritize fitness. I get it, I’m one of you! Resolutions often fail because we overcommit or don’t have a solid plan. But here’s the thing: fitness doesn’t have to be an all-consuming task. By integrating it into your life and focusing on what truly works for your body and schedule, you’ll see real, lasting results.

Building Healthy Habits

Treat your workouts like meetings: Block off time on your calendar, and don’t cancel on yourself.
Get the family involved: A weekend hike or an evening walk with the kids can double as quality time.
Progress slowly: It’s better to do a little consistently than too much and risk burnout or injury.

Your New Year’s Workout Plan

Monday: Full-body strength training. Compound exercises like deadlifts, squats, and bench presses are your best friends for efficiency.
Wednesday: Cardio endurance. Whether it’s cycling, swimming, or jogging, pick something you enjoy.
Friday: Core stability and flexibility. Incorporate planks, Pilates, or mobility work to improve posture and prevent injury.
Weekend: Active family time. Think hiking, playing basketball, or even gardening.

Grocery List for Gaining Muscle

Lean proteins: Chicken breast, lean beef, cottage cheese
Complex carbs: Sweet potatoes, lentils
Healthy fats: Peanut butter, flaxseeds
Vegetables: Brussels sprouts, carrots, tomatoes
Supplements: BCAA, multivitamins

Grocery List for Losing Weight

Lean proteins: Chicken breast, shrimp, egg whites, plant-based options
Low-calorie carbs: Spaghetti squash, shirataki noodles
Healthy fats: Sunflower seeds, walnuts
Vegetables: Zucchini, green beans, mushrooms
Snacks: Hummus with veggies, apple slices

Your Timeline and Goals

Weeks 1-4: Get moving. Focus on learning proper exercise techniques and building consistency.
Weeks 5-8: Start ramping up. Add more reps, weights, or cardio duration.
Weeks 9-12: Set specific goals, like improving your mile time, increasing strength, or hitting a target weight. Remember, progress is personal!

Article 3: For Ages 50 and Over

What worked in your 20s or 30s might not work now. But that doesn’t mean you can’t crush your fitness goals! The key is to focus on what your body needs: low-impact exercises, proper recovery, and a positive mindset. Studies show that self-compassion and celebrating small wins are crucial for staying motivated.