Why Most New Year’s Resolutions Fail + 7 Ways To Succeed in 2016

Posted: January 1, 2016 by dannytwoguns in Articles

Have you ever said…

“This will finally be the year Im going to lose weight and get into shape!”

Or…

“This year things will be different!”

The New Year is often an exciting time for people that symbolizes a whole new opportunity to turn things around and make things better. Unfortunately failing to achieve their new years resolution(s) is far more common than succeeding at them.

Sound familiar?

Most people will make a goal but then put nothing in place to help them or keep them accountable. It is really no wonder most fizzle out by March, if not February.

Don’t worry, you’re not alone – we hear it often every December/January. So I’ve got a pretty good idea of why most people come up short in their good intentions.

We’ve talked about the “Anti-New Year’s Resolution” before but I want to tackle the New Year’s Resolution and things we can do – and avoid to set you up for as much success as possible in 2016.

Over the years as a fitness professional, there have been some common themes among the people outside of our gym that are the reasons you may be setting yourself up for failure and not success…

1 – Trying to Run a Marathon Like a Sprint

Losing fat and building a healthy lifestyle is like a marathon – it’s going to take time. “The quicker it happens, the less sustainable the results” is a fair guideline. It is why quick fixes dont work. If you didnt earn it, you cant keep it.

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Its going to take time to change your habits so don’t set unrealistic goals. Small steps are better than a big leap. Enjoy the journey, because that is what it is.

While sprints are effective for fat loss and marathons are not when to comes to training, you have to approach the lifestyle like you’d approach a marathon.

Martin Rooney Sprint

2 – Unrealistic Eating Plan

Im looking at your Mrs. Chicken and Broccoli Every Meal, 5-7 times a day.

The best nutrition approach is one that you can stick to. That obviously doesnt mean you are on the carbs and sugar diet because it is one you can stick to, but the mistake people always make is the first thing they manipulate is what they are eating. I think this is mainly from not knowing the right things to do so they go with the “easiest” in terms of knowing what to do.

And then they are sick of chicken and broccoli every meal so comfort is found in peanut butter and ice cream instead.

An approach that manipulates hunger hormones, meal frequency, timing, carbs etc before simply worrying about the type or quality of food is more sustainable and actually more effective as well.

3 – Not Chunking Down Your Goals and Tracking Your Progress

What doesnt get measured, cant get managed.

People make resolutions because they know they’re important, but they’re hard. With each passing week, more people give up on their resolution. Setting the right goals matters, but putting systems in place to track and measure are even more important.

First, if you want to lose 100 pounds, focus on the first 10 and then the next 10 after that. Celebrating the little wins as your progress helps you continue whereas worrying about the bigger goal makes it seem insurmountable. What’s the quickest way to eat an elephant? One bite at at time.

When you chunk down your goals you start to have small successes, which are the keys to long-term success. So instead of thinking I’m only 1/10th of the way to my goal, you’ve shifted your mindset and have already completed one goal; to lose 10 lbs.

Second, and this may seem counter intuitive to the example in the first point, but it is to measure success and track goals centered around habits. In order to lose that first 10 pounds, aim for at least 3 workouts a week, ideally 4. So your first month goal may be 4 weeks in a row of at least 3 workouts. Hitting that goal will certainly help toward losing that 10 pounds.

But the important part is we’ve made the habit the goal, not the outcome.

4. Trying To Do It Alone

We see this more in males than we do females, but it certainly exists a lot. “Im going to do it at home” or “I know enough on my own” or not having a support system in place are setting you up to not succeed. A support system and community is integral and vital to succeeding.

There are numerous studies showing how working in groups dramatically increases success in a fitness program. It is why 1 on 1 personal training is (or should be) a thing of the past. It is less effective because the more support, the better the results.

First, share your goals with your friends and family so that you don’t feel alone in your pursuit. In joining a gym, make sure that it is a community build around reaching goals and supporting each other and you’re not treated like just another number. Better yet, if you get a barcode when you sign up, dont sign up there – you are a person with a name. And the absolute quickest way to reach your goal is to hire a highly qualified coach to get you there as efficiently, safely and quickly as possible.

8 22 Metabolic Rooney Pose

5. Starting With The Wrong Exercise Program

This kind of ties back into #1 – most people go from doing barely anything to trying to do advanced workouts in a day. And this is a sure fire way to either injure yourself or be so sore that it takes you a week before you’re able to do your next workout.

The best thing you can do before you get started is to get an assessment done by a highly qualified fitness professional. I’d go as far to say absolutely do not hire anyone if they do not take you through a thorough assessment both verbally and physically.

Late last year (2105) a former client’s daughter was pressured into a “free” personal training session at a gym in the area, no assessment, no care for her abilities and that one session left her hospitalized with rhabdomyolosis. It is an extreme example, but it exists and it is completely unacceptable.

If left to our own devices, most people do the things they are good at or the things in their immediate comfort zone when the reality is success in your goals is found by adamantly attacking all of your weaknesses while maintaining your strengths. It is part of the reason women respond so well to strength training when it comes to fat loss and not yoga. Strength training is addressing a weakness and yoga is simply facilitating their strength.

Martin Rooney Quote 2

6. Focusing Only on Cardio

It is 2016 and I really cant believe this is still a thing. But alas, every January cardio machines are jam packed even though science has distinctly proven it isnt an effective modality for fat loss.

One of the biggest myths in fitness is that if you want to lose weight you should focus on cardio. This is also a great way to tell the difference between a fitness professional who knows what they are talking about and one who does not.

Whenever a new client is in for their strategy session, a very common question when Im showing them the facility is “where is all your cardio?” and if Im being a smart ass and know they can handle the joke, I’ll say “We dont have any treadmills, ellipticals or stationary bikes because we only have things that work” and then show them the sleds, battle ropes, medicine balls etc and explain why strength training and high intensity interval training is by and fat the most effective route to fat loss.

Everything we do is based off science and actual research, not because someone at some point said it and science simply does not support aerobics for fat loss.

If you really want to maximize fat loss, a mixture of strength/resistance training and high intensity interval training is the way to go, this is proven by science and a plethora of real life examples especially here at the gym.

Jumping on the treadmill or bike for an hour may help you lose weight, but it wont help you lose fat and takes a whole lot more time and infinitely less bang for your buck time wise And last time I checked, most people dont have 12-18 hours a week to workout, they have 3-5. Dont spend time on things that dont work not matter how adamantly people espouse them.

7. Comparing Yourself With Others

Forget all those pictures you see in the magazines or on Facebook or Instagram. Most of those pictures have been edited, photoshopped or taken 217 times to get the right lighting. They are not real life, they are highlights of people’s lives. When is the last time you saw someone post a picture saying, “Wow, do I look terrible today”?

Use other’s for motivation and accountability, not for comparing your success to theirs. When it comes to fitness, we are all unique snowflakes that are different from one another. From genetics, to workout history, to nutrition history, to the way people individually move there is no accurate way to measure how much progress you will make versus another person, there are too many individual variables so you have to play on a scorecard that is wholly your future self vs your past self and no one else.

Chari BA

No Photoshop, just a real life example to show you what is possible when you truly commit to making a change.

Our next Fit in 42 program starts on Feburary 1st. It is the ultimate life style transformation program and there is absolutely nothing else remotely close in Erie. If you are truly ready to make 2016 your year and eliminate excuses – fill out the application below.

Fit in 42 – February 1st Application

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s