New Year’s resolutions are just around the corner. In the fitness industry this month is notorious for overcrowded gyms with new members, engaging in crash fitness routines, crash dieting, and restricting themselves of almost everything that once made them happy. I am exaggerating a little, but believe it or not for some people that is reality. This time of year can be very motivating and I am all for starting a new routine and taking control of your health, but be smart about it. Sources say that about 45% of all American’s make resolutions with losing weight being the #1 resolution in America. Typically only 8% of those who make resolutions will succeed. How depressing. My challenge to you is to beat the statistics.
Start be setting realist obtainable goals both short and long term. A realistic rate of weight loss is about 1 pound per week and that’s only if your training and nutrition are in check. A realistic caloric deficit should be around -500kcal/day. If losing fat is your goal I would start by figuring out your nutrition plan in terms of how much carbohydrate, fat, and protein calories you should consume to facilitate fat burning. Go online and search for a TDEE (total daily energy expenditure) calculator and establish how many calories you burn in a day. Then subtract 20-25% of the calories. Next divide the calories into percentages of carbs, fats, and proteins. A low fat diet would be 50% carbs, 30% protein, and 20% fats. Now remember carbs and protein are 4 Cal/g and fat is 9 Cal/g. Recording what you eat is key to making sure you don't over eat!
If you are just starting to exercise be aware of doing too much too soon. It is the most common mistake when starting anything new. Doing too much may result in severe soreness, low energy, and a big appetite. I suggest taking a calculated approach just like for your nutrition. Start slow and plan to work different muscles each day and don't overload the cardio. Allow a day off between each gym session to recover and let the magic happen. After a consistent 2 or 3 weeks your will notice new strength, improved recovery time, and less soreness! That's a sign that you are now ready to increase your training volume. You can do that a number of different ways but simply you can exercise more vigorously, more frequently, or both. After the 3 week mark it is also way easier to stay consistent as hopefully you have made it a routine to work out. Working hard doesn't make up for consistency. Remember these tips and you will not only meet your goals you will exceed them.