How to Keep Your Fitness Resolutions
It's a new year and many people resolve to adopt a new fitness regimen. They vow to exercise more, lose weight and adopt a healthier lifestyle. However, after just a few weeks, some find themselves struggling to maintain the commitment and give up.
"The biggest issue is their resolutions are so large and they're so excited about the end goal that they feel they have to be perfect," says Steve Adamski, a personal trainer with LifeBridge Health & Fitness. "They commit to exercising every day and eating perfectly every meal, and it wears them down and they don't continue."
Adamski suggests setting small, achievable goals rather than an overarching goal of working out every day for 90 minutes to get in shape and lose 30 pounds in the first month, for instance.
"Create small, almost guaranteed successes each day or every other day, and build on that," he explains. "It's almost impossible to lose 30 pounds in the first month in a healthy way. Shoot for losing three or four pounds the first month and more than likely you'll lose more than that."
Attainable goals can be as simple as getting to the fitness center and walking on the treadmill for just five minutes, and expanding the time on each visit. It also makes it easier to become motivated as you find yourself at the gym and around equipment and exposed to others who are committed to regular exercise.
Focusing on an enjoyable activity also makes it easier to achieve success. If you like walking, then aim for a few minutes on the treadmill, and build on that. Small achievements enable you to give the success a check mark and plan for another small goal. Sure, the end goal of losing weight for the summer, a wedding or a certain date remains, but it doesn't direct day-to-day progress.
"Honestly, that's the best way to do it," says Adamski, a practicing personal trainer for 35 years. "You can build momentum when you have a win every time you go."
Finding a partner to workout with or a trainer to provide guidance offers motivation as well. Setting goals along with a family member or friend adds support and accountability for the exercise as well as some to share excitement with upon reaching achievements and goals.
"Companionship is huge with exercise programs," Adamski adds. "Not having someone you have a responsibility to or a commitment with, you're likely to skip it."
Trainers provide added expertise, not only in motivating clients, but also to ensure they are exercising correctly. This is particularly important when starting a new program.
If the resolution is tied to losing weight, Adamski suggests tracking regular eating habits for five days prior to making a change. Concentrate on cutting a few hundred calories from the regular diet instead of latching on to a fad program, concentrating on healthy foods including protein like in lean meats and fish to keep the body satisfied. "Couple that with the exercise, and that's fantastic," he says.
To meet with a personal trainer, contact LifeBridge Health & Fitness at 410-484-6800.