Exercise

January 1, 2018

Tips for Getting and Staying Fit in the New Year

Today marks the first day of the new year and the gyms are going to be packed with people whose resolution is to get into shape. Problem is, the vast majority will have quit working out before the end of February. A few things to remember if you’re new to training or getting back after a lengthy layoff:

1. You’re not going to change your body in a week, so don’t overdo it at the beginning; you’ll just end up overly sore which will diminish your ability and desire to train. Start off slow and don’t push it the first few sessions so that your body acclimates to the stress of exercise. As you progress, gradually increase the intensity of training over time in a manner necessary to continually challenge your body to realize continued positive adaptations.

2. Have a plan. If you’re aimlessly walking around the gym deciding what to do, chances are you won’t get optimal benefits. Exercise is a science and should be approached accordingly. Set your goals, create a program consistent with your goals, and then follow the program you’ve laid out. If it’s not working the way you want over time, then assess and refine as required. One of my favorite quotes: Those who fail to plan, plan to fail.

3. Know how to perform exercises properly. Overall the form I see people use in the gym is anywhere from poor to horrendous. Not performing an exercise with good biomechanics at the very least will diminish your results, and at worst will get you injured; both outcomes are demotivating. If needed, consult with a qualified personal trainer. Alternatively, there are plenty of excellent video tutorials from top fitness pros on exercise performance; watch them and learn before setting out on your own.

4. Most importantly, choose a program that fits your lifestyle. Getting results is a lifetime commitment. If a program is not sustainable over the long-term then it’s meaningless.