OK let's depress you:
36% of all people that made a New Year resolution to get fitter drop out within one month (Journal of Clinical Psychology, 2012).
50% of all people that made a New Year resolution will drop out by the 6 month milestone (Tudor-Locke & Chan, 2006).
After 12 months drop off is an astonishing 92% (Journal of Clinical Psychology, 2012).
So what can be done it’s almost inevitable that you are going to fail? Well you could be that 8% that continues, according to Richetin, Conner & Perugini, 2011 it’s not down to motivation it’s counter-motivations that are your enemy, so what are counter-motivations? They are excuses such as trying to get more done at work, avoiding anticipated pain or fatigue and wanting to spend more time with friends or family.
HERE'S THE MINDSET FOR THE 8%
- We all know the story of the tortoise and the hare, so why to we set off on our new fitness regime like a hare and give up when we could ease our selves into it, not injure ourselves and start to love the experience.
- You spend too much time thinking and no time doing, there’s never a good or optimum day to start just start, even if it’s a brisk walk, a swim with the kids, game of football, tennis, ping pong with your partner, children or grandchildren. Don’t forget getting fit can be fun and it’s not all about running up hills or lifting weights in the gym.
- Be prepared. It can be running shoes by the door, gym kit in your bag for a lunchtime or after work workout or taking prepared food with you an do not giving yourself and excuse to eat the crap in the canteen.
- Don’t be too extreme or brutal and the start you should enjoy this, life is not a battlefield. It’s easy to say I’m going keto, going to start a 36 hour fast, run 5k, or go to the gym everyday but in reality you are better off starting steady with something simple, for example you want to run 5k. The way I did it was mapped our 3k for the first week I would run 30 second walk 60 seconds, week 2 run 60 second, walk 60 seconds, 3 week run 60 seconds walk 30 seconds, forth week run as far as you can and walk when you need to, when you can run 3k add the other 2k. I run 5 k everyweek without fail unless there is ice on the ground I cant risk a slip and breaking something.
- Be sensible, this leads on from the last tip, whilst I don’t want to injure myself with a slip there’s many other ways I could do it bad technique try to life too much weight before I’m ready, not concentrating. Listen to your body and don’t compete with other people around you.
- To start with do something you enjoy, I re-started after a long break because I injured my spine, but my sister-in-law wanted a running partner and asked me, I like running and started with her. I like running but would never at this point run over 5k it has no appeal to me. I did start HIIT training also but phased some of that out and added resistance still using the HIIT method, but I enjoy all these I don’t swim, I can but don’t enjoy it I like a splash around but that’s it. I don’t go to the gym but train at home, I don’t need people around me and it saves loads of time and my HIIT never exceeds 30 minutes in any one session.
- Fight boredom with variety. If you are running 4 times a week you may get bored I’d be a little worried about stress related injuries, but doing the same day in day out sucks. If you are doing cardio you could run day one, swim session two, session three you could do a bodyweight HIIT workout and day four you could do sprint runs. Just change it up a bit the important thing is to elevate your heart rate and stress your muscles but not the same ones every session.
- As somebody said, “It isn’t whether you get knocked down, it’s whether you get back up.” If you have set back it’s not the end of the world, you can always pick up the baton tomorrow. If you fancy a cake reward yourself just don’t do it everyday it’s OK but don’t make excuses there is a fine line, you may wobble, you may fall it’s human but you can get up and try again and again until you succeed and that mentality is something I’ve taken from training and brought into my life.
- Start to get better habits, wake up 30 minutes earlier that’s over 7.5 extra days per year just think what you could do with that. Save that last piece of pie for another day, go for a walk after dinner, sit outside in the sunshine, enjoy life.
- Watch out for slip, this is where you miss a day then another and another and before you know it your sat in front of the telly every minute eating crisps, maybe not but slip is an important thing if you miss a session you can make it up another day or just carry with your next session just don’t let it be part of your life you own it.
- We spoke about goals in Jan, read the article be sensible set your goals and some micro goals, reward yourself.
- Always remember the ‘WHY’. Why you started and what you are trying to achieve.
- Put ‘YOU’ at the forefront of your fitness goals. Do not do or try to do any diet or body transformation for nay other person than yourself, it’s about creating a better you that can enjoy that new life.
Mahatma Ghandi said:
Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.
BE THE 8%