Make This Year Different…Stick to Your Resolutions!

by Toby Myles

It’s that time again to resolve to do better, accomplish more and set some goals for the coming year. If one of your resolutions is to get in shape or lose weight, you are not alone. Millions of Americans will make the same resolution. Unfortunately, even with the best of intentions, somewhere along the way those resolutions often go down the tubes.

Could this year be different? Below are 12 guidelines to help you stick with your program:

Set Realistic Goals- It’s easy when you’re enthusiastic about getting into shape or losing weight to set unrealistic goals. If it’s January, and you want to lose 20 lbs by February you might be setting yourself up to fail. If weight-loss is your goal, 1-3 pounds per week is ideal. More than this and you risk losing lean muscle tissue, necessary to boost your metabolic rate for weight loss. Be realistic about how many times you can make it to the gym each week. If you know you can absolutely commit to 4 times per week, that’s your goal. If you get in an extra workout, that’s your bonus!

Be Consistent- Choose a regular time to workout. If you’re an early riser, workout each morning at the same time. If evenings are best for you, bring your gym bag and go straight from work. The more consistent your workout schedule is, the more likely you will stick with it.

Hire A Trainer- If you find yourself making the same resolution over and over, with no results, a trainer might be just what you need to help you succeed. A good trainer is committed to helping you achieve your goals by setting up a sound program, establishing your routine and motivating you. Eventually you might just see your trainer monthly, for follow-ups or to revamp your workout.

Find A Workout Partner- As an alternative to hiring a trainer, workout with a partner. Ask a friend or co-worker to join you in your efforts to get fit. Choose someone who shares similar goals and who is reliable. You’d be surprised at how many people enjoy working out with a buddy. Knowing that your partner is depending on you, helps keep you both motivated.

Join A Group Exercise Class- People who workout in a group setting are more likely to stick with their fitness plan. Group fitness is not for everyone, but if you can find a class you like, go for it. For those people who don’t enjoy choreographed aerobics or step classes, consider trying a kickboxing or studio cycling class instead.

Choose A Realistic Food Plan- If losing weight is your resolution; use the structure of a food plan to get started. Stay away from extreme plans that exclude any food group entirely. For long-term health and permanent weight loss, choose a plan that teaches you to eat healthy for life, not just for short term “dieting”. Any plan based on the American Heart Association or American Dietary Association guidelines is a good place to start. Be cautious of plans that promote weight loss of more than 1-3 pounds per week. Losses greater than this are often not permanent, and may indicate loss of lean muscle tissue.

Revise Your Workout- Hitting a plateau and boredom are 2 of the main reasons people get discouraged and abandon their workouts. If you’ve been doing the same routine for 12 weeks or longer, it’s time for a change. After 2 or 3 months, your body will not respond as well to your workouts. You may also feel a lack of enthusiasm about working out. Make an appointment with a trainer to get a revised workout. You will push past the plateau, and have a brand new outlook on your workouts.

Variety- To keep from getting bored with your routine, be sure to include a variety of activities in your workout. For example, lift weights every other day, and in between, go for a swim, take a studio cycling class or go in-line skating. In addition to preventing boredom, you will be “cross-training” which is ideal for overall fitness.

Choose Activities You Enjoy- If the thought of running 2 miles, bores you to tears, or the recumbent bike puts you to sleep, then choose another activity. You can’t expect yourself to stick to a routine, when the thought of doing it turns your stomach.

Build Up Slowly- Don’t allow your enthusiasm to interfere with a safe program. Your tendency may be to jump in to your new routine, and be running 5 miles per day by the end of the first week. Resist the temptation! You may feel as though you’re slacking off, but if you sustain an injury as a result of doing too much too soon, your setback will feel worse. So, keep the enthusiasm, just be sensible.

Train For An Athletic Event- A few months into your routine you may lose focus on your initial goals. You’ve lost a few pounds, you have more energy, but you’re lacking the same enthusiasm you had in the beginning. This is a great time to begin training for an athletic event such as a charity run or bike race. There’s plenty to choose from for all fitness levels including: 5k and 10k runs or walks, marathons, triathlons and bike rides. Having a new long-term goal can help you through a boredom phase and get you refocused.

Don’t Get Discouraged- If you slip up, eat a pint of Ben & Jerry’s, skip the gym for 2 weeks, whatever…never give up. Put it behind you and move on. Studies show that the longer a person sticks with their workouts the more likely it is that working out will become a lifelong habit. So if you get off track, get right back on and refocus on your goals!

Toby Myles is Marketing Director for Philbin’s Family Fitness & Athletic Training Center located on Gaither Road.