80% of all New Year’s Resolutions fail: How to Make Yours Stick
by Jay Raymundo, IDFA Open Bodybuilder
It has become a holiday tradition – you gain weight over the holidays and then you make New Year’s resolutions to lose the weight. The issue is that you and many others fail to lose that excess weight. Over time, the weight keeps adding up. The average weight gain between Thanksgiving and New Year’s is anywhere between 5 and 10 lbs. At least 60% of Canadian adults and 30% of children are overweight or obese. The excess weight can be related to many health factors and diseases like Type 2 Diabetes, high blood pressure, heart attack and stroke.
I challenge each and every one of you to dig deep and answer the following questions truthfully. Reflect on your past behaviors, identify your strengths and weaknesses and think about the SMALL changes you can make to improve your current lifestyle. Let’s keep it fun, healthy and meaningful.
1. Why do you wait for the new year to start changing? What’s wrong with the other 364 days?
2. Why do you decide to make DRASTIC changes in the new year? (Quit smoking, go to the gym EVERYDAY, STOP eating junk food) – these are great goals but very aggressive and could lead to an early loss of motivation.
3. Why do you choose to neglect to implement small incremental changes throughout the year? These small changes are the ones that lead to small success and sustainable change over time.
It’s going to take a little bit more than jumping on a treadmill and doing 100 crunches to achieve the fitness results you’ve set for yourself and adopting that healthy lifestyle. Begin your fitness journey now.
This article is going to focus on results instead of resolutions! In order, for you to get results, you need to get back to the basics. The R.A.W. method. RAW- can have many meanings; (1) Natural condition; (2) clean and not processed; (3) powerfully impressive;(4) untrained and inexperienced. Here are my three ways to develop your fitness foundation and get those results you want in 2013.
Realistic – Accountability – Workout
Be Realistic – you need to be realistic about your goals and abilities. Have a game plan, know where your starting point is, get a fitness evaluation done to set some benchmarks so you can determine what your best plan of attack is. Make it clear, make it attainable (try to plan to hit small goals along the way to your BIG goal.) Keep your goals S.M.A.R.T. – Specific, Measurable, Achievable, Realistic, and Time Sensitive.
• The best thing you can do for yourself if you can afford it is to hire a personal trainer to not only design the fitness program for you, but he/she will also help keep you on track. If you’re working out on your own – you still need to keep track of what you’re doing, how you’re doing it and how well it’s working.
• Keep a journal to track your progress for both exercise and diet. Make note of what you’re eating and when, how many reps, sets and how heavy you are lifting.
• Use a heart rate monitor to help you track your progress.
• Keep a stocked gym bag in your car with your workout gear, water bottle, and other necessary items for the gym so you will never have the excuse of, “I forgot my gym stuff.”
• “There’s an APP for that” – most cell phones will have access to many FREE Fitness apps that will help you keep track of your eating and how you’re burning off the calories – it’s almost like having a personal coach by your side.
• Human nature is for us to stay in a comfortable state – which leads to complacency. You need to demand more of yourself. Tell somebody you trust and know will support you about your goals and have them check on you – this will improve your success rate.
• Research proves that accountability and support significantly increases human potential and the rate of success. Find a training partner that will commit to your goals, train with you and push you through your journey.
• This part is inevitable. As inevitable as it may be, you will still get hit with both physical and mental plateaus.
• Variety is the spice of life – so try something new OFTEN. Keeps that body guessing. This will keep your motivation high and your workouts physically fresh and mentally stimulating. (Take a class)
• Hire a coach or personal trainer – it has been proven that a having a coach enables you to push further, train more effectively and experience more significant results.
• Take a class – most gyms will offer a variety of classes that will accommodate for all levels of fitness. You should be able to find a class that will fit with your fitness levels as well as help you to achieve your fitness goals. Diversify your workout and challenge yourself.
• Get it done- an early morning workout has been proven to be the best time to exercise. Your blood will be flowing and your metabolism will burn up all of those calories from breakfast before you sit behind a desk all day. Getting your workout out of the way before you start on your “to do” list will ensure that you won’t be making excuses at the end of the day to skip your workout. (It’s also less busy in the gyms)
• Cardio – it has been recommended that we get in 150 minutes of cardio every week. The good news is that you can break down those 150 minutes to fit your busy schedule – 10 minutes today, 25 minutes tomorrow morning, another 45 minutes at lunch, etc. Cardio is essential to get your heart rate up and burn calories.
• Interval Training – strengthens your heart and lungs, increases your endurance and helps burn calories at a faster rate.
• Multi-Joint Movements – burn more calories and build more strength in the shortest amount of time. Strength training or resistance training is essential to building and maintaining muscles; which will help you increase your metabolism and burn more calories at rest.