Top 5 Fitness Resolutions Mistakes

6 January 2013, Comments 6

New year boot camp in Baguio

Happy New Year everyone! I hope you had as much as fun as we had in welcoming 2013! Now I’m pretty sure that by now, you’re done with all the holiday partying and you’ve said to yourself,  it’s time to get back at it and time to change for the good.

We all love resolutions, right? It’s human nature to want something more and something better for ourselves. In the case of fitness, it’s not really something more, but something less. Specifically, less weight. I just heard on E.T that the number 1 new year’s resolution for America is to lose weight. I don’t have the research to back me up but I’m gonna think that it ranks pretty high here as well. The idea to lose weight is of course good, but that’s just the start. People tend to make a lot of mistakes come January when the gyms are full and everybody wants to lose the holiday weight.

Some mistakes however, are done even before we take that first step out jogging. Here are the top 5 mistakes when making New year fitness resolutions:

1. Setting an unrealistic goal

Too often I hear people asking how to lose 10 pounds in a week or 2 at the most. I always give them the same answer: “Chop off your hand, you’ll lose 10 pounds right now, otherwise, it’s not gonna happen.” The biggest mistake we make in January is that we set ourselves up for failure even before we start by making these unrealistic goals.

In general, the safest rate that you can lose and keep weight off is by losing 10% of your total body weight in a time-frame of 6 months. That’s conservative but it’s safe. At most I set a goal of 1-2 pounds per week, which means those 10 pounds will probably take you 5 weeks at best. We do this to prevent you from going into the yoyo syndrome where you lose and gain weight rapidly. This leads to a lot of sicknesses like diabetes, heart conditions, and strokes.

2. Getting a 3 month gym membership

Yes, January to March is great time for gym business but it is kind of sad knowing that the person who walks in on January this year looks exactly the same (or worse) as what they looked last year. And it’s even sadder as a trainer when you’ve worked so hard with this person and they look incredible in March but then disappear for the rest of the year.

We all want to look good, and being in a tropical country, summer seems to be the best time of the year to flaunt this in our beautiful beaches. And although you will look good on photos on April and May, you’ll hide from the camera the rest of the year. It’s ok for your weight to fluctuate at around plus or minus 5 pounds but if you slim down and balloon again in rapid time, that just brings you back to the yoyo syndrome I mentioned before. Set yourself up for a year’s worth of training. Doesn’t have to be in the gym, but if you do get a year’s membership, at least you are bound to work out even after the summer.

3. Going too fast, too hard

This comes together with number 1. Because you want to get that unrealistic goal, you will now kill and punish yourself by eating crackers and water, going on the treadmill for an hour, taking bikram yoga and then lifting for another hour. By the time you finish, you can hardly hold your own weight up let alone function for the next day. This kind of routine not only sets yourself up for failure, but also for injury.

The best solution here is to get a good and reputable trainer. If your trainer knows his stuff, he’ll know how to push you just right. You should also discuss with your trainer what else you are doing aside from your sessions. So he can make sure that you won’t get burnt out or injured.

4. Quitting after a setback

This one doesn’t happen at the start but it also happens early in the year. You’ve worked out for a week, killed yourself every single day, you step on the scale and you see that you gained one pound. You question yourself, heck you question the world. It’s so unfair! So you go to the nearest 7-11, buy some magnum and dip it in  maple syrup and watch Bridget Jones.

Patience is key and is very important especially when you’re just starting to workout. Rome wasn’t built in a day, and so will your body. Instead, revisit your program and see where you can improve. You have to remember that your body improves and grows not when you work, but when you rest. So you might be pushing your body too hard that it starts to go into self-preservation mode, actually conserving fat rather than burning it. 3-4 sessions at most per week is already optimal.

5.Not doing anything

By far this is the worse that you can do and you get here by making the mistakes I just mentioned above. This happens when you think you’ve tried everything and nothing seems to be working. Trust me, you just haven’t found it yet. Instead of sulking and feeling sorry for yourself, know that if you got to where you are now, which might be overweight, obese or weak, then there must be a way back.

Never think that you can’t be the best that you can be. It just takes a little bit of work my friends :)

6 responses on “Top 5 Fitness Resolutions Mistakes

  1. kenshinsan says:

    But coach, i dont have the money for a
    reputable trainer. :( woeisme

    • Coach Chappy says:

      Valid point, though I always say it’s one of the best investments you can ever make. You can try educating yourself through blogs and online literature but just be cautious. If it feels wrong or seems too good to be true, it probably is :)

      • kenshinsan says:

        Tnx coach! Its still in my wildest fantasies to get into that 360fit club of urs. I dont know maybe if I struck d lotto’s winning combi, I might! :) coz im pretty sure ur a 100% the real deal. (f i may ask whats d going rate for 1 fr ur club po b) ngii. With all those bigtime celebs, i am much afraid to ask. :) forgive me, but i am a BIG fan here. *_*

  2. rustandsoul says:

    I just read this and found this post related to mine, somehow. I just started working out last july 2012. At first it was consistent cause I was with my colleagues but when I stepped out from the company and different location, I started to be demotivated. I don’t know, maybe I really miss “them” or having a “buddy” whom can push you more when you feel you can’t run anymore. As well as the place, BGC has been the favorable spot for most of runners, it’s a good place. Now I am doomed with a different location around Poblacion which has more residential areas so you can expect patched roads, sometimes downhill and the other way around and off course, dogs — that can just ruined your momentum while running.

    At this moment, I am not pretty sure if I really loose some of my weight but still i can see myself not in a good shape. I am taking 2-3 days a week of running and such a shame that I cannot do a 6KM anymore in 30minutes. Any advice or suggestions you can lend me over? I am not losing hope and still searching for the better way to lose weight, the realistic way.

    Thanks, coach! @rwfermin — btw is my twitter and my blog is Thanks again! :)

  3. rustandsoul says:

    Reblogged this on Rust and Soul and commented:
    Now, this should be NOTED!!! Must follow this from now on!!!

  4. […] starting this year off not with new year’s resolutions (did that last year) or with tips on how to start the year right (wait for it here) but with some great news. I’m […]

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