5 FITNESS MISTAKES TO AVOID IN JANUARY
Updated: Apr 29
Each year thousands upon thousands of people set themselves some New Years Resolutions, some manage to follow through with the commitment and achieve great results......but many fail, so, I've decided to make a list of the top 5 reasons why so many people seem to fail at their resolutions.
1. WANTING INSTANT RESULTS
Rome wasn't built in a day and your body won't change as quickly as you probably want it too, it takes time, effort, patience and lots of consistency. If weight-loss is your goal then don't set huge targets like losing 2 stone in a month (though it can be done) it's not the best way to approach those goals. Set smaller daily and weekly targets of 0.5lb - 1lb per week, small success like this will keep you motivated daily. If you have a huge target to reach then progress will feel so much slower, it will likely de-motivate you and you may end up quitting.
2. EATING TOO LITTLE CALORIES
Eating too few calories will have the same effect as eating too many, you will gain weight... but not because your body will go into 'starvation mode' (more on that another time). The reason you'll gain weight when you are on low calories is because of the likelyhood that your calories will be so low that by the Friday of your first week, you will be so hungry that you will probably binge eat your way though the weekend, eating thousands of calories over what you would normally eat. Instead, just ensure you are in a slight deficit of 200/300 calories and slowly your bodyfat and weight will come off.
3. DOING TOO MUCH IN THE GYM
They say less is more and in this case it's certainly true.
A huge mistake is hammering yourself in the gym for the first few days, day 1 and 2 you'll be fine....then the soreness will kick in, compounded with No.2 on this list (low calories) your body will become tired and the lack of food will render recovery impossible. Start off slow, maybe 3 sessions per week with rest days in between and over time increase your training frequency and intensity.
4. WASTING MONEY ON USELESS SUPPLEMENTS
I'll tell you this now, you don't need to buy any supplements to reach your goals (yes, there are a few that will help, more on them later) but there are so many that are just a HUGE waste of money. Fatburners are the main culprit, fatburners work in a small way, but not enough to benefit you or justify the price. A calorie deficit is the only sure way of losing weight, popping a small pill will likely just cause a drop in your bank balance rather than weight. Don't even get me started on Detox teas, skinny coffee and all that rubbish, your liver and kidneys will do your detoxing and just drink normal coffee, it’s cheaper and has less calories.
5. HAVING NO REAL PLAN
What is your final goal and how are you going to achieve it? Aimless plodding on the treadmill or lifting random weights won't get you anywhere fast, you'll just end up frustrating yourself as to why you are not progressing. Having a structured training plan set out for your week that ensures you are hitting all the areas you need to, a nutrition plan that has you in a slight calorie deficit each day and enough recovery days to help your body become stronger is what you need to have in place before you begin. It's confusing as there is so much information out there, so reach out to some fitness professionals and ask for some advice, if they are good coaches then they will be happy to give out a small bit of advice for free.
If any of these resonate with you and you feel slightly lost then please just get in touch with me and I can give you some advice and solutions that you can put into place to prevent 2020 getting off to a slow start