The holiday season—and its attendant overconsumption—will soon kick off when we all sit down to a Thanksgiving feast. That means that in just a few short months, many of us will be experiencing post-holiday guilt along with a burst of motivation to reverse course, get in shape, and shed those excess pounds for the new year.
Sadly, that impulse is quick to fade, so most of us will likely end up in the same predicament next year. What can you do to avoid this predictable lapse in motivation?
Don’t bite off more than you can chew You’re really pumped about getting fit this time around, so you plan for an hour on the treadmill each morning, an hour of crunches after lunch, and two hours of strength training in the evening. Sounds like you’re well on your way to a strong, healthy body, doesn’t it? Unfortunately, such an ambitious exercise regimen simply isn’t sustainable for the average person and is usually cast aside after the inevitable “reality check.” You’ll be much more likely to follow through if you set manageable goals, start very slowly—say a half hour of exercise three times a week—and then build gradually from there.
Get focused with the help of a pro At the opposite end of the spectrum, you have people who really want to get fit but, like the proverbial deer in the headlights, don’t know which way to turn to get started. Should they begin with strength training? Cardio? Yoga? All of the above? What’s the proper way to stretch? What do they mean by “warm up” and “cool down”? With so many confusing questions, maybe it would be best to just forget about the whole thing!
If this describes you, your best bet might be to make the modest investment in some sessions with a professional fitness trainer. He or she can help you develop a safe, manageable, and effective program and eliminate all the guesswork that’s standing in the way of getting started.
Attenuate your expectations We’re a society that expects immediate gratification. But fitness results never work that way. You’re not going to achieve washboard abs or fit into your “skinny jeans” with just a few weeks of effort. You may see improvement, but any obvious physical changes will be very gradual. Keep in mind, however, that even if your outward appearance is the same, exercise is still making important changes in your cardiovascular health that will boost your endurance and add years to your life. Don’t think of bulging muscles and a tighter belt as the be-all and end-all of fitness.
Don’t get stuck in a rut
Over time, your body will acclimate to the stresses you place on it, so sticking with the same old comfortable exercise routine will yield steadily diminishing fitness returns until you eventually plateau. It’s fine to keep doing the exercises you enjoy, but don’t be afraid to change things up and get outside your comfort zone a bit. For example, if you routinely walk or jog, work in some sprints or find a route with more challenging terrain. During your gym workout, try to incorporate some different machines or free-weight exercises. Again, a fitness trainer can help optimize your regimen.
Don’t let injury derail your efforts
“No pain, no gain” is probably the worst piece of fitness advice ever dispensed. The truth is, nothing kills exercise motivation quicker than painful muscles or joints. Don’t push too hard, and don’t start any exercise without your doctor’s approval, appropriate protective gear, and the knowledge of how to perform the movements safely and properly. Also, be sure to give your body an opportunity to rest and recover in between workouts. Remember, it’s during the recovery phase following a workout, when muscle tissue is rebuilt and repaired, that fitness progress is actually made.
