You bought that gym membership, or used the gym membership you’ve had more than twice this year and you’ve gotten into a groove. The gyms are crowded and you’ve managed to get there three days a week, sometimes two or maybe just one, but you’re going.
Of course, you have a life and work long hours and the weight is not coming off as fast as you thought or the gains aren’t gaining as fast as you wanted. This is the typical trend of thinking around this time of year and how it starts full steam ahead and ends in a slow and steady halt.
Don’t worry, you’re not alone and there are techniques you can use to keep your engine going when you feel like you’re running out of gas. Studies show that more than 60 percent of “resolutioners” start to fall off their workout schedule by the end of March, but that doesn’t mean you have to follow the trend.
Remember that living a healthy life is about steady progression and consistency. Do something active every day, even when you don’t feel like it and vary the intensity to keep your body and your brain stimulated.
Tip 1: Stick to your schedule no matter what. If you plan to work out every Monday, Wednesday and Friday, then get to the gym on those days, with rare exceptions like injury or illness. Even if you just go and walk on the treadmill for 30 minutes, you’re much more likely to keep up your routine if you stay committed to your schedule.
If you’re goal is weight loss, you’ve either taken years to gain the weight or you’ve held onto it for most of your life. Don’t expect to lose it in a month or even three months.
Tip 2: Don’t watch your weight. Checking the scale regularly is a sure way to let yourself down. Most people will actually gain one to two pounds of muscle in the first month. This is a good thing because muscle burns fat and body composition (Body fat percentage, muscle weight, circumference measurements) is more important than your weight.
If you’re looking to put on mass, remember, like every other goal in fitness, it takes time and proper progression. How much you lift only matters if you can lift the weight without compensating or hurting yourself. An average person’s muscle strength can increase almost twice as fast as the connective tissue around the joints. Just because you can lift the heavier weight doesn’t always mean you should.
Tip 3: Measure the intensity of your progression by the “Last Two Rule.” You should be able to lift the weight with proper form throughout the entire set, with the last two reps being the most difficult and causing the most burn. If you’re struggling by rep five out of 10, you’re lifting too heavy. Be careful to avoid compensation like using your back to do a bicep curl and keep that bench press bar over your chest not your face. You’re trying to build up your pecs, not your cheeks and it’s about the quality of the lifts not always the quantity of the weight.
The last, but single most important thing to remind yourself every day is don’t give up, no matter what. Whatever your goals and whatever your strategy the time will come that you set for yourself. When that day arrives you will have achieved what you set out to achieve or you will have quit. The question you have to ask yourself is what would you rather face when that time comes, regret or success?
Jeremy Manning has been an Advanced Specialist from the National Academy of Sports Medicine for more than a decade. He’s been a personal trainer at five-star facilities, such as Equinox and Sports Club LA, and has partnered at high-end private training facilities. He’s a fitness model and two-time international bronze medalist in Tae Kwon Do and has worked with celebrity clients such as Cheryl Tiegs and Neal Baer. More info.
