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<\/a>If this sounds familiar, you\u2019re not alone; million around the U.S. are in the same boat. Every year in the gym there is the huge rush and crowds for the first 4-8 weeks of the year, which slowly dwindles down to the same old crew you ended the last year with. While the objective to get fit and lose weight is a noble one there is a tiny problem \u2013 to accomplish this you must follow through.<\/p>\nFace it, the dream of a fitter and healthier you will take time and that\u2019s the main commitment you need to make to yourself. And, the longer you\u2019ve been inactive, the harder it will be to make this commitment.<\/p>\n
However, there is hope. Exercise doesn\u2019t need to be an all-consuming endeavor, just a persistent one. While you may not be a professional athlete or look like one during the first 6 weeks of 2018, you will succeed. Those commercials you see on television and social media, with athletes, men and women, sweating and hard looking as a ripped cheetah, are not realistic for most. You should realize that about perhaps 1% of our population or less can perform such high-intensity exercises. Thus, don\u2019t be unrealistic about your goals.<\/p>\n
First, you need to commit to time. I want you to commit to 30 minutes per day, 5-days per week. Second, you need to begin slow. As you begin, if you are not currently active, you will find soreness and pain and discomfort associated with your exercise. There is after all an inexorable link \u2013 you have heard the adage \u2018no pain, no gain.\u2019 However, do not shoot for this as a beginner in the gym at the beginning of the year. A great many people do not return because they over-exercise the first couple of times in the gym and get so sore, they can barely move after a few days. Pain will come naturally to the inactive or active so, do not succumb to the temptation. Do not compete against Joe or Jane bodybuilder who are already fit, they were not always so. Take your time, but be persistent. There’s a connection between exercise and pain, discomfort, and soreness.<\/p>\n
Overall, you will get fitter in the new year by stimulating your body. The best way to do this is to initially stay a little out of your comfort zone. In other words, challenge yourself, but don\u2019t try to be or compete with a pro athlete in your current condition. While you can \u2018do it\u2019 as you go, you need to use a little common sense. We will help you with our free 30-day express program, which for both December and January will be for the beginner. While there are also what we call pre-beginner\u2019s, we will discuss them in another article.<\/p>\n To summarize so far, make a 30-minutes per day time commitment 5-days per week then, begin slowly. Do not overdo it or feel you need to compete with others. You are competing with yourself \u2013 to make yourself better than you were yesterday. Once you\u2019re fit then, compete with others if you wish. This all means that you need to set realistic expectations for your health and fitness goals. Assess where you are and then set stepping-stone goals to get where you want to be \u2013 do not overwhelm yourself. For example, if you want to lose 20 pounds, do not try to do it in one week. A loss of 1-2 pounds is better and healthier. Also, to lose a pound requires burning about 3,500 calories and the average workout for 20-30 minutes creates a loss of 200-500 calories depending on your exercise so, be patient, but very persistent.<\/p>\n All of this means to limit your resolutions to something you can accomplish. Breaking it down, set one small nutrition goal, a small physical activity goal and perhaps a health goal. Examples, in order, could be to control your food portion size at meal time; lose 5 pounds the first 6 weeks of 2018, not 20; and, determine to take stairs, leisurely walks around the park, enjoy nature, or other basic health goal. By making small, stepping-stone, yet achievable goals, you will become more fit and begin devoting more time to your body and mind. As time passes and you are persistent, you\u2019ll eat healthier, exercise more intensely as you work into and thus, become a more fit and healthy you. Track your progress always.<\/p>\n From all the clients, pro and average, I have worked with, once you make the time, choosing the appropriate fitness program becomes a challenge. Especially since each of us are uniquely different, which means that different activities fit different people. As an example, I love to speed sprint and despise using cardio machines in the gym. On the other hand, many are content to do the latter. Find what works best for you and do not give up trying.<\/p>\n In the Gym<\/strong> If you are bored in the gym, you will fail so, choose exercises you enjoy and that challenge you. Some people like to jog, others like to sprint \u2013 what kind of person are you? Perhaps you would have more fun in a pick-up basket ball game. Then, do it! Whatever you like to do most, make that the center of your fitness program. Personally, I like to run stairs\/bleachers and not bike. Just a personality thing \u2013 find yours. Next, challenge yourself with it by slowly increasing your intensity.<\/p>\n![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/12\/louis-vuitton-AE9U2ASCRC_PM2_Front-view.jpg\")
<\/a>Let\u2019s just focus on the average person, because if you\u2019re not currently active, physically you are an average person. And, for the average, the best fitness program consists of exercises that work the entire body. You can begin with just basic body squats (also misnamed air squats by some) that only require folding your arms and doing squats in place. Then, there\u2019s biking, fast (or slow depending on your fitness level) walking, biking, jogging, etc. for cardio portions of your workout. Thus, think of both strength and cardio when you begin. The latter improves the functioning of the heart and lungs, as well as blood vessels, while resistance in strength training will increase bone density and help build muscles, and strengthen joints and connective tissues.<\/p>\n
\nWhat exercise equipment will work best for you? The ones you like to do most. If you do not like exercising on a specific piece of equipment, don\u2019t \u2013 all you\u2019ll end up doing is not enjoying your time in the gym. And, if you have a workout program and you do not like exercises, substitute them with others. This is the best way to get through the initial workout phases of your New Year\u2019s Resolutions.<\/p>\n
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<\/a>A friend of mine, Dave, has always enjoyed walking his dog. Lately, he decided to get a backpack that holds a water bladder, put about 20 pounds in it and run with his dog in the park, up hills, and down the jogging path. He\u2019s lost 15 pounds in the last 7 weeks. His goal is to be more fit on January 1, 2018 and then, increase his intensity, lose another 10 pounds, and build lean-muscle mass after that. As you can see, he started slow, without a pack, then added some intensity and began challenging himself. It all started from something he loved to do. After all, there are more ways to become fit than just spending time only in the gym. Also, as you can see, his exercise wasn\u2019t a formal activity, but an activity he already liked to do, he just added more to it and changed it up.<\/p>\n![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/09\/JoinToday.png\")
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