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Sticking to your Exercise Resolution

Sticking to your Exercise Resolution            by: Bryan Whatley, B.S., NSCA-CPT

Owner, Fitness Together- Allen

Getting started is the hardest part of any exercise routine for many people.   We are all so busy with work, kids, and day to day responsibilities that exercise is the last thing on our minds.  However, we also understand the importance of exercise and wish there was some way we could fit consistent exercise into our busy schedules.  There are many things that keep us from exercising.  The most common reasons I have heard in my experience as a personal trainer are:

-“I just don’t have the time or energy to exercise.”            

The truth is most people who exercise are just as busy as those who do not.  It’s all about priorities.  If you are able to commit to making exercise a priority you will achieve long term success.   For many people, going to the gym in the morning is the best way to insure success.  By the end of the day you may be too tired to exercise and therefore will find any excuse not to go to the gym.  Exercising in the morning will eliminate these excuses and will actually allow your body to burn more calories throughout the day by increasing your metabolism.  If you feel like you don’t have enough energy to exercise you are actually doing the opposite of what you should do.  Exercising has been shown to increase energy levels.  More than 90% of studies show that if sedentary people begin exercising their energy levels will increase. 

-“I don’t know how to work out, what should I be doing?”

Your goal will determine the type of routine you should be doing.  Many people do cardio but rarely weight train.  While cardio is important, it alone will not allow you to reach your goals.  Even if your goal is weight loss it is very important to do some sort of resistance training.  Resistance training burns more calories than cardio, and will help you to build muscle.  For every pound of muscle you gain you will burn an additional 50 calories per day on average.  This may not sound like much, but if you were able to build 10 lbs of muscle it would allow your body to burn an additional 500 calories per day.  If you are unsure what type of weight training you should be doing ask a professional.  A personal trainer can help, but make sure the personal trainer is educated and qualified.  Ask about his or her education and find out what kind of certification they have.  There are several certifications, but the 3 that are considered the best are NSCA, NASM, and ACSM.

-“I tried in the past and didn’t see results.”

Many people feel this way because they focus on reaching their overall goal.  This kind of thinking can be overwhelming.  Instead, set short term goals.  This will allow you to have victories along the way.  These little victories will give you the confidence that it is working and allow you to continue.  It is important to give yourself some type of reward when goals are met- maybe a new outfit.

There are typically two things that prevent people from getting the results they want.  I have already expressed the importance of resistance training.  The second reason people have a hard time achieving their goal is diet.  It is crucial that you eat 5-6 smaller meals per day to increase your metabolism.  Limit simple carbohydrates like sugar and fructose and instead try to focus on eating more fibrous foods.  Try to get protein from lean sources like fish and poultry, and limit red meat.  In my experience I have found that it is helpful to track caloric intake.  Calorie counting can be tedious, but it is helpful.  Many people believe the less we eat, the more weight we will lose.  This is true only to a point.  If you don’t take in enough calories your metabolism will slow, making it virtually impossible to lose weight.  As a general rule exercising males should never take in fewer than 1500 calories, and exercising women should never take in less than 1200 calories.

-“I don’t have the motivation to show up to the gym everyday.” 

In the beginning the most important thing to focus on is making exercise a priority.  You are not going to achieve your long term goal overnight, so a consistent schedule is vital.  A work out partner or certified personal trainer can be a big help with keeping you consistent.  Most people need some sort of accountability.  We all have days when we just don’t want to exercise, but having someone there who cares about your success can make all the difference.