Resolution time?

Resolution time?

So Christmas has passed and I hope all of you have had a wonderful holiday filled with joy, laughter, but most of all good food. Now that the holiday season is over and the new year is approaching,  it’s time to get serious about losing some of that holiday weight that you packed on during the months of November and December. But before you set off to make your new years resolution to lose weight or gain muscle, here are a few things that you need to know:

1) 80% of people who make fitness resolutions fail within the first few months because of unrealistic goals

2) Making a choice to lose weight or build muscle takes time

3) This will be a life long journey, and not something that you can simply brush off once you’ve reached your goal

If you cannot accept those three points that I just listed, do not waste your time in the gym. DO NOT even make a fitness resolution. It may sound harsh, but I’m going to be completely honest with you: you WILL fail hard. It may be 3 weeks into January, or the last week of April. If you cannot understand those 3 points, don’t even bother wasting your time going to the gym. With those three things out of the way, we can now get to the tips that will help you conquer your fitness goals and prevent you from becoming a part of the new years resolution crowd who fades as quickly as they come.

1) Don’t bite off more than you can chew

As I’ve stated above in the first point, 80% of people give up because of unrealistic goals. They set their resolution as losing 50 pounds in 6 months. But they do not know how to go about it, other than hopping on a treadmill and doing some cardio. That’s a great resolution and totally doable, don’t get me wrong. But to many people, that number is 6 months away and the number one reason they give up is because they want it quick. But they often lack knowledge and discipline. 50 pounds is a huge number, and within the first week or two of not seeing much progress, they get discouraged and fall off the fitness train. You need to take this one step at a time. Instead of making a resolution of losing 50 pounds and seeing the big picture, you must make tiny ones (1 or 2 pounds a week) that will help propel you forward to seeing that end goal by motivating you to want to get to the next checkpoint.

2) DO NOT quit cold turkey

This is why people often start off a diet strong for a few weeks and end up back to square one soon enough. They choose immediately to cut out fatty, sugary foods only to lose control and end up binging on the foods later on. And in no time the weight they’ve lost comes back. If you want to succeed and see yourself at your weight loss goal, you cannot and must not quit cold turkey. Your mind power is only so strong and you cannot fight those cravings for your favorite foods for long. The biggest thing you need to do is cut out foods gradually. If you’re looking to cut down on carbs, start by replacing one meal a day with veggies instead of eating  pasta, bread or rice. If you’re looking to cut down on sugary foods, maybe cut down that afternoon snack, or skip dessert at lunch or dinner. That will prevent you from eating a whole box of donuts when you do give yourself a little cheat treat. The key here is to start slow and gradually build up to the point where your body does not crave those foods anymore and are soon cut to a minimal or completely out of your diet.

3) DO NOT weigh yourself every morning

This goes back to the wanting it quick thing. You have to understand that gaining weight or losing it takes time. Changes don’t happen in the blink of an eye and this is what gets people discouraged to the point where they just give up. You should set a specific day of the week to weigh yourself in the mornings and must not get down in the dumps if you do not see the numbers move. Many people take time to lose weight, and some quicker than others. The biggest thing I tell my clients is that: It’ s not about how much you weigh, it’s about how you look and feel. Those are words that you should live by. Numbers are merely numbers.

4) Change is NOT a frightening reality 

I understand that you want to lose weight and your mind is there. But to some people, change scares them. It might sound silly, but people give up because they do not want to change. They cannot break their daily routines and add an extra hour of the gym daily in their lives. I get it. We all have different values. Some people value watching TV or playing video games more than the person who values sports. I UNDERSTAND. But you cannot get too comfortable with where you are in life. This is why people fail.  As soon as some doubt comes into their mind, or their friends birthday party, they quickly throw out that “I don’t have time for the gym” excuse and they crawl back to their comfort zone. But that safe zone is carrying a hefty 50 extra pounds. I know it takes nothing to hop on a treadmill, so people quit like nothing as well. Easy come, easy go.

5) DO NOT focus on losing. Focus on gaining

“Success is not determined by the end goal, it’s who you become along the way.” This is one of my favorite quotes of all time, and it cannot be more true. Many people set out to achieve their goal and give up a few months in because they aren’t seeing what they want. They set a goal to lose 50 pounds, but it’s nearing the end and they are no where close, so they give up. This is the worst thing that you can do. Giving up a few weeks after you’ve set your resolution may be okay, but after hours and months in the gym, you must not give up. Sure you haven’t seen the scale move much, but have you become physically stronger? Have you developed habits that you didn’t have before? How does your body feel from all of the extra exercise? So many people focus on losing weight, and don’t see what they’re gaining in the process. You have to look at what you’ve gotten out of where you’re trying to go (read that line again and let it sink in) and no matter what, DON’T GIVE UP.

So that’s it guys. These are my biggest tips to you on how to keep your fat loss resolutions strong. It’s very important to keep at your goals no matter what. There is always a light at the end of the tunnel, no matter how long you’ve been moving forward. See you in the next article.

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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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