In the fitness industry, resolutions seem to be motivating... for a month. As a trainer, that is irritating. When I was in grad school, we had a gym owner give a presentation to our cohort. I asked him about a "New Year's rush" and if he was anticipating any growth.
His response?
"I don't want those people."
I couldn't have said it any better myself.
"I'll do it after the holidays" seems to be a common theme. And those are the people that tend to give up after a month because they already lacked any commitment during the holidays when Thanksgiving and Christmas are only two days out of a two month period. You really couldn't eat well and exercise the other 58 days? Or you really want to put off your health for another two months? Why not start right away?
Although it can be frustrating, I also want to see people be successful. So I want to recommend a couple things that I've learned as a trainer.
First: aesthetic goals will drive a person insane. I know, we ALL want to look better with our clothes off. But people really beat themselves up over the smallest, most insignificant things possible. And no, running and running and running is not going to help you reach your goals. Do you think bodybuilders get to under 4% body-fat by running and running and running? No, they change their diet. Diet is 70-80% of your body composition. MORE EXERCISE IS NOT THE ANSWER.
Yes, I am a trainer, and yes I really said that. SMART EXERCISE IS THE ANSWER.
If your sleep patterns are good (8-9 hours a night), you have no unhealthy addictions (cigarettes, drugs, alcohol) and you are eating real, whole foods, then it is wise to check up on your exercise habits. Which brings me to the goals you should have: performance goals.
Performance goals are going to be better than aesthetic goals. For example, I want to be able to do the splits, I want to deadlift 500 pounds, I want to back squat 350 pounds (or 400 if my next 1-rep-max takes a huge jump), I want to do a 100 pound weighted chin-up, and I want to shoulder press my bodyweight.
So ask yourself, what is my back squat? can I do a push-up? Can I do a pull-up? What about a handstand? Can I plank for 2 minutes? How is my flexibility?
When you have nailed your sleep patterns and the food choices you make, along with eliminating the unhealthy influences in your life, you can start asking yourself about your performance and how to reach those goals. Then work for them. You didn't get to where you are overnight, so if you're looking for something to transform you overnight, I can't help you.
By reaching your performance goals, and by getting stronger, you will walk by a mirror one day and go "Damn! When did I get so hot?" which is a lot healthier than beating yourself up over any aesthetic goals you might have.
I also need to bring up weight loss. Weight loss is a poorly used term with the scale being a double-edged sword. When you have a lot of weight to lose, the scale can be very motivating. When you start to get to that last 10-20 pounds, it can be extremely deflating. Why? Because the scale doesn't say the number you want it to say. The result? You do more and more exercise hoping the scale will move.
This logic is stupid (sorry).
If the scale does move, it's safe to say that your mid-section is probably still soft. Cortisol and muscle breakdown are two of the issues in this situation. The weight that is lost comes from muscle while cortisol is keeping you soft, especially in the mid-section. No, you can't spot check and doing crunches is not going to tone your stomach. But your abs will be strong under that muffin top (insert sarcasm).
Instead of weight loss, choose fat loss as a goal. Strength is better than weakness, so please don't let your muscles atrophy at the cost of losing "weight." The stronger our clients get - especially the female clients - the leaner they tend to be or end up (when they are eating right and sleeping well). And by eating right, remember that caloric restriction is an unnecessary stress on the body (stress = cortisol = keeping you soft).
Eat when you're hungry and stop when you're full. If your caloric intake drops by accident, it's okay. At least you're listening to your body's signals. Listening to your body seems to be a lost concept by many, but that's a whole other topic.
I would like to use Deb as an example. Deb is one of our clients who transformed her body and STAYED THE SAME WEIGHT.
This is why the scale can be your enemy. Her heavy lifts as of 12/30/2011: Back squat - 195lbs, Deadlift - 245lbs, Bench Press - 117.5lbs, and Shoulder Press - 85lbs. And she can do a strict chin-up with 35lbs around her waist.
We all start somewhere, and she had to work on her squat with no weight for 2 weeks before she could put a load on her back. She is 2 years in the making. She started at 50 and transformed into a terror in the gym by 52. Last time I checked, 2 years is longer than 1 month at a local fitness club. Have patience. Have goals. And let the body composition changes happen by accident
Lastly, I would like to say that the people who work at well-known gyms are there to sell you a membership. When you stop going, you continue to pay out of guilt of cancelling and you will talk yourself into keeping it thinking you'll eventually use it again. If having the membership isn't motivating enough, why keep it? Save the money. Let's say that you would be willing to pay $40.00 a month for a gym membership that you didn't use for two years. 24 multiplied by $40.00 is $960.00. Even one year of not using your membership is $480.00 that you would save.
We sell personal training packages at 12 sessions for $600.00. You want to workout for a month and not have it cost you as much as two years of a gym membership that you don't use, come see me. Just be warned, you might fall in love with me and everyone at CPC, along with the changes you will make.
Or you could try out Everyday Paleo Lifestyle and Fitness for an extra $20.00 a month for six months. Not only would you have a whole community to support you, you'd have an online personal trainer who designs the workouts for you. Plus mobility work. Six months at $60.00 a month (gym plus EPLifeFit) is $360.00. A much smaller price to pay if you slowly fall back into old habits.
Jeromie
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