92% of people that start a fitness program this January will fail.

Most of these people will quit by January 22.

Some of these 92% will actually end up in worse shape (i.e. fatter and less healthy) than when they started.

Yes, that’s right!  In only 3 weeks they will have given up on their resolution to lose weight, wear a bikini this summer, fit in those jeans or just plain become a healthier person so their scores are better next time they go to the doctor.  Sad, is it not.

And some will convince themselves that they will do better and maybe even succeed next year. RIIIIGHT.

Here are some of the reasons that they will fail to reach their fitness goals this year:

1.) They try to do it with all by exercise alone.  We in the personal trainers union (PTU) have a saying; “You can’t out train a bad diet.”  No matter how much they kick their @$$ in the gym if their diet does not coincide with their fitness goals they WILL NOT reach the fitness goal(s) that they have set for themselves.  I don’t care if they’re trying to lose fat, gain muscle, lower their BP or cholesterol.  If they do not change their diet to match, they will fail.

No matter what you fitness resolutions/goals are you better choose the apple.

Want to lose fat or look better?  Then check out Fat Loss 1-2-3: Step 1 and 2 and 3 for some helpful and easy diet advice.

Even if they do focus on there diet…

1a.)  They won’t exercise enough. I hate to be the bearer of bad news but if they don’t do exercise or do something vigorous at least three days a week they most likely won’t get to their goals as fast as they want, if at all.

Nothing makes people give up faster than not seeing results.

Or….

1b.)  They exercise too much.  Some people seem to think that they can start working out hard and heavy from the get go.  Great attitude but your body will not be happy.

Injuries are another thing that makes people quit.  So they need to work up to some serious @$$ kicking.  If they play their cards right it will happen sooner then they think.

2.)  They think that they will change just by wishing/thinking/praying for it.  That’s like praying to win the lottery and then not buying a ticket.  We in the PTU have another saying; “The definition of insanity is doing the same thing and expecting different results.”

This will just waste your time. Don’t wish, act.

Those wanting to change the way they are will have to change what they do.  Not only will they have to change their diet and exercise program, there are many other aspects of their lives that they are going to have to change.  If they smoke, they are going to have to quit.  If they drink heavy, they are going to have to at least cut down if not quit all together.  They are going to have to make sure they get enough sleep.  They are going to have to find ways to reduce their stress levels.  And they are going to have to find more time to relax.

And like my client M-L said; “If you want to change, you have to accept that you are going have to make changes.”  So they need to figure out what they need to change about themselves and what it will take to do it and accept it.

3.) When it comes to exercise they think all they have to do is lots of steady state cardio. I will agree that regular steady state cardio has its place in a health and fitness program but it should not be your main focus.  Unless you are an endurance athlete, of course. It has been shown in study after study, that if your main fitness goal is to lose weight, that steady state cardio can possibly make you fatter.  You can do 300 hours of steady state cardio by next year and not have lost an ounce of fat. And don’t even get me started if your goal is to gain muscle. Want to get lean and sexy? Lift weights (a.k.a resistance train).  Want to lose fat from around your middle?  Nothing has been shown to blast belly fat better than intervals.  Also, both resistance training and intervals (if done hard enough) have been shown to produce the same fitness and health results as steady state cardio.  Only faster and better and with some added health benefits that steady state cardio can’t match.

Homer does lots of steady state cardio for health and look at him. D’OH!

4.) Their resolution isn’t S.M.A.R.T. No, I am not saying that their resolutions are D.U.M.B.

But they could be better.   They need to make sure that their resolutions/goals are Specific, Measurable, Attainable, Relevant, and Time Bound.

Go here to find out how to make smart your resolution S.M.A.R.T.

5.)  They go it alone. Even though a full time personal trainer, registered dietitian and personal chef will help them to reach their resolutions/goals they are not necessary.  Meeting with the first 2 will help immensely though.   Those wishing to reach their resolutions/goals should at least get aid from like minded friends and family.  This will help them to stay motivated and on track when the going gets tough and they feel like quitting.  Nothing fuels the fire more that the thought of disappointing someone else.  Especially your mean personal trainer.

Hire(d) help.

So don’t be like them.

Make sure you are part of the 8% that reaches and maintains your fitness goals this year.  Follow the advice and the links given above and like Nike says “Just Do IT!”

Your Friend and Trainer,

Paul F. Sweatt

Was the resolution to lose weight? Fit in your skinny jeans?  Look great in that bikini?  Get a flat stomach?  All of the above?

How’s it going so far?

On track?  Stuck?  Bored? Frustrated?  Haven’t started yet?

If you answer yes to on track, GREAT JOB!  Keep up the good work.

If you answered yes to any of the others, you are not alone.

Having been a Wellesley personal trainer for 10 years I have seen the New Year’s Resolutioners come and go.  Mainly go.  This is about the time that they start to drop off.  At least until next year that is.  Don’t let this happen to you.  Here are six steps that you need to follow to keep your self on track.

And for you haven’t started yets, don’t worry,  these steps will work just as well for you.

STEP 1.)  START.  Make a decision to start now.  Not tomorrow.  Not next Monday.  Not when it is convenient. NOW!!  Once the decision is made, set a deadline and commit to it.  Your deadline does not have to be a specific date or event just something that you will hold yourself to and give you an end point.  Also, make sure that your goal is S.M.A.R.T.

STEP 2.)  ACT.  Don’t come up with a goal and then do nothing about it.  That is called dreaming and will get you nowhere.  Figure out what you need to do to get your butt in gear and start you to your goals.  Do you need to clean the junk and processed foods out of your pantry?  Plan you grocery shopping?  Get a gym membership?  Hire a personal trainer who specializes in weight loss?

Act now and you can fit into these by spring.

STEP 3.)  SET YOUR GOAL.  Write down what your goal is.  Make it sound as positive as possible.  (I will your S.M.A.R.T. goal here.)  This helps to strengthen your commit to your goal.

STEP 4.)  SET YOUR INTENTIONS.  Write down the intentions that you need to do to reach your goal.  I intend to workout (hard) 3 days a week.  I ntend to eat clean at least 90% of the time. ETC.

I intended to reach this body.

STEP 5.)  POST IT.  Take your goal/intention list and post it somewhere where you will regularly see it.  Better yet,  make (lots of) copies and place them anywhere (and everywhere) that you regularly frequent.  This way you will have constant reminders of your goal and what it is that you are striving to accomplish.  This will keep you motivated to keep going.

STEP 6.)  BROADCAST IT.  When you are posting your gaol/intention lists make sure that others can see them as well.  This allows others to read it and to give you more accountability (and maybe even inspire them to do the same).   You would not want others to see you fail to reach your goals, would you?  Also, tell as many other people what your goal is and what you plan on doing (changing) to accomplish it.  Have them help you to stay on track and to give you motivation when you feel like quiting.  Tell your friends.  Your family.  Your workout buddy(s).  Anyone that you would not want to fail and who will not fail you (no negative nancies).  You can also try a online blog and posting photos to show your progress (or lack there of).  If that doesn’t light a fire under your @$$, I don’t lnow what will.

With a body like this, who wouldn’t want to broadcast it.

Have that goal in mind?  Follow the six steps RIGHT NOW!  Don’t wait.  Start now.  I not kidding stop read and start doing.  You could already be on your way to YOU 2.0 .  Seriously stop reading and get to it.

Your friend and trainer,

Paul

P.S.  What part of right now did you not understand.

New Year’s Resolution Time.

WOOHOO.

Not really.  I myself think this whole resolution thing is a joke.  I can’t recall ever waiting until New Year’s to decide to change something about myself.  Seems like a bad time of year to try since over 90% of people that make a New Year’s resolution give up within the first couple of months.

But I know most of you will probably make one anyway.  So if you are going to make a New Year’s Resolution, make sure that it is S.M.A.R.T.  By that I mean make sure that your goal is specific, measurable, attainable, relevant and time bound.

Specific. Don’t just say that you want to lose weight or eat healthier.  Be specific as possible for what you want to accomplish.  Instead say that you want to lose 20 pounds, drop 2 dress sizes or eat 5 servings of  fruits and vegetables a day.

I’m down 20 lbs and 2 dress sizes.

Measurable. Make sure whatever your goal is that you can measure and keep track of your progress.  Seeing where you are from where you started can help motivate you to keep going or tell you where you need to change things.

Another 2 inches!

Attainable.  The Biggest Loser may be your motivation to lose weight but shouldn’t be where you bet your goals from. Losing 100+ lbs in 3 months is NOT possilbe for anyone who’s diet and exercise program in not monitored 24/7.  Instead pick a goal of losing 1 to 2 lbs a week and keep at that until you reach a weight that you are satisfied with.

Then shoot for another 5 lbs.

Relevant. If you are a already thin and don’t eat a lot but still have a slight tummy losing 5 more lbs probably isn’t going to help you much.  Shoot for getting those stomach and hip muscles stronger and figuring out what part your diet needs to change.

No cutting calories and doing more cardio is not the answer for you.

Time Bound. After you have all the above components squared away set a time that you want to reach you goals.  As mentioned above this could be as little as losing 1-2 lbs a week or as much as losing 50 lbs and looking damn good in that bikini for that 10th anniversary vacation to Hawaii in February 2011.

Try not to draw too much attention to yourself.  You will be getting enough.

So when you find yourself at 11:59pm December 31st thinking of your resolution make sure it contains all the variables listed above.  This alone will help you reach your goal and still successfully be working on it come March.

What’s you resolution going to be?  Need help coming up with one or need tips on how you can reach it? Let me know by leaving a comment below.

Your friend and trainer,

Paul